Serving Size

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Developed by NC SNAC

March 2003

Portion Sizes and School-Age Children

Whats in a Serving Size?


Finding it hard to picture a serving size? Everyday examples can help you compare your portion size with the
standard Food Guide Pyramid serving size. Note: hands and finger sizes very from person to person!
These are GUIDES only.

The Bread, Cereal, Rice, and Pasta Group


y
y
y
y
y
y

1 pancake............................................................................... is a compact disc (CD)


cooked cup rice, pasta................................................... is a cupcake wrapper full or a rounded handful
1 piece of cornbread.......................................................... is a bar of soap
1 slice of bread ................................................................... is an audiocassette tape
1 cup of cereal..................................................................... is a fist or a tennis ball
1 roll ....................................................................................... is a bar of soap

The Vegetable Group


y
y
y
y
y

1 cup green salad ................................................................ is a fist or a tennis ball


1 baked potato..................................................................... is a fist or a tennis ball
cup tomato juice ............................................................. is a small Styrofoam cup
cup cooked broccoli........................................................ is a scoop of ice cream or a light bulb
cup serving........................................................................ is 6 asparagus spears/7 or 8 baby carrots/1 ear of corn

The Fruit Group


y
y
y
y
y

cup of grapes (15 grapes) ............................................. is a light bulb


cup of fresh fruit........................................................... is 7 cotton balls
1 medium size fruit ............................................................ is a fist or a tennis ball
1 cup of cut-up fruit .......................................................... is a fist or a tennis ball
cup raisins......................................................................... is a large egg or a golf ball

The Milk, Yogurt, and Cheese Group


y
y
y

1 ounces cheese ................................................................ is a 9-volt battery or your index and middle fingers
1 ounce of cheese ............................................................... is a pair of dice or your thumb
1 cup of ice cream .............................................................. is a large scoop the size of a tennis ball

The Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
y
y
y
y
y
y

2 tablespoons peanut butter ........................................... is a Ping-Pong ball


3 ounces cooked meat, fish, poultry.............................. is a palm, a deck of cards or a cassette tape
3 ounces grilled/baked fish ............................................. is a checkbook
3 ounces cooked chicken................................................... is a chicken leg and thigh or a breast
1 cup cooked dried beans.................................................. is a fist or a tennis ball
1 ounce of nuts .................................................................... is one handful

Fats, Oils and Sweets


y
y
y
y
y
y

1 teaspoon butter, margarine .......................................... is the size of a stamp the thickness of your finger
2 tablespoons salad dressing........................................... is a Ping-Pong ball
1 ounce of chocolate .......................................................... is one package of dental floss
1 ounce of small candies.................................................... is one handful
1 ounce of chips or pretzels ............................................ is two handfuls
cup of potato chips, crackers or popcorn ................ is one handful

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