Portion Sizes

1 oz = 1/8 cup, 2 oz = 1/4 cup, 3 oz = about 1/3 cup, 4 oz = 1/2 cup, 8 oz = 1 cup,

12 oz = 1 1/2 cups, 16 oz = 2 cups, 20 oz = 2 1/2 cups, 24 oz = 3 cups

Baseball: 1 = 1 cup, 2 = 2 cups, 3 = 3 cups, 4 = 4 cups

Tennis Ball: 1 = 6 oz, 2 = 12 oz, 3 = 16 oz, 4 = 24 oz

Golf Ball: 1 = 1/4 cup, 2 = 1/2 cup, 3 = 3/4 cup, 4 = 1 cup

Playing Dice: 1 = 1/2 oz, 2 = 1 oz, 3 = 1 1/2 oz, 4 = 2 oz

Deck of Playing Cards: 1 = 3 oz, 2 = 6 oz, 3 = 9 oz, 4 = 12 oz

Checkbook: 1 = 4 oz, 2 = 8 oz, 3 = 12 oz, 4 = 16 oz

Compact Disc (CD): 1 = 1 oz, 2 = 2 oz, 3 = 3 oz, 4 = 4 oz

Lightbulb: 1 = 1/2 cup, 2 = 1 cup, 3 = 1 1/2 cups, 4 = 2 cups

Portion Sizes in Food Groups:

Portion sizes on your plate

1/2 Vegetables, 1/4 Proteins, 1/4 Grains

Eat fruits and drink water throughout the day, drink milk with two meals

Vegetables:

1 cup leafy greens (raw) = baseball

1 cup cooked vegetables = baseball

1/2 cup mashed potato’s = lightbulb

1 small baked potato = computer mouse

1 cup broccoli/carrots = baseball

1 ear of corn = the length of a pencil (about 8 inches)

Fruits:

1 cup or medium sized apple = baseball

12 strawberries (1/2 cup) = baseball

16 small grapes (1/2 cup) = lightbulb

1 banana = the length of a pencil (about 8 inches)

1/2 cup blueberries = lightbulb

1 oz dried fruit = golf balls

Grains:

1 bagel (about 4 inches in diameter) = 6 oz can of tuna

1 biscuit (about 2 oz) = hockey puck

1 piece of bread = cassette tape

1 waffle of pancakes = compact disc (CD)

1 cup cereal/popcorn/pasta = baseball

Milk and Dairy:

1 cup of yogurt = baseball

1 piece of hand cheese (1/2 oz) = one playing dice

1/2 cup frozen yogurt/ice cream = lightbulb

Meats/Beans:

23 almonds/12 pistachios (1/4 cup) = golf ball

3 oz of chicken/beef = deck of playing cards

1/2 cup beans = lightbulb

4 oz fish = checkbook

1 oz lunch meat = compact disc (CD)

Fats and Oils:

1 tablespoon of butter/frosting/dressing/mayonnaise = poker chip

5 medium olives = poker chip

Sweets:

1 slice of cake (3 oz) = deck of playing cards

2 inch square brownie = package of dental floss

2 oz cinnamon roll = hockey puck

1 cookie = two poker chips

1 muffin = hockey puck