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Picture-Perfect Portion Sizes

  • 1/4 cup = One Egg

    A medium egg is about the size of a one-quarter cup. That's the proper size for serving of dried fruit.

  • 1/2 cup = One Billiard Ball

    One-half cup is about the size of a billiard ball. A half-cup portion is a single serving of the following foods: cooked grains (such as oats or brown rice), dry cereal, raw fruit (canned, fresh or frozen), cooked vegetables, and cooked beans or legumes.

  • 1 cup = A Baseball

    Don't have a measuring cup on hand? Then think of a baseball, which is about the same size. One cup of raw, leafy greens (like salad) counts as a serving of vegetables and one cup of milk counts as a single serving of dairy.

  • 6 oz = A Hockey Puck

    Fluid ounces are often harder to measure, especially when glasses and cups vary in size and shape. But 6 oz. of volume takes up about the same amount of space as a hockey puck, which is equivalent to one serving of 100% fruit or vegetable juice.

  • 2 Tbsp = A Ping Pong Ball

    Estimate a 2-tablespoon serving size (which is equal to one serving of nuts, seeds or peanut butter) by picturing a ping pong ball.

  • 2-3 oz = A Deck of Cards

    Although most servings of meat, tofu and fish double or triple the standard serving size of 2-3 ounces, you can eyeball your protein portions by picturing a deck of playing cards.

  • 1 oz = A Pair of Dice

    One ounce. That's the proper serving size for a serving of cheese. You can estimate your portions knowing that one ounce of cheese is about the size of a pair of dice.

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Picture-Perfect Portion Sizes

Whether you're going out to eat or trying to read a nutrition facts label, proper portions are essential for weight control. When you don't have access to measuring cups and spoons, use these everyday objects to estimate your portion sizes like a pro.
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1/4 cup = One Egg

A medium egg is about the size of a one-quarter cup. That's the proper size for serving of dried fruit.