CloseFiguring Out Portion SizesWhat you eat is important, especially when it comes to making positive food choices, buthow muchyou eat is the real brainteaser of healthy eating. When you look at the oversize food portions, ranging from the diameter of bagels to mounds of pasta, translating a serving size into portions is a big challenge in a more-is-better world.Don’t Miss:Desserts and Sweets for People with DiabetesThe first step is knowing the difference between a portion and a serving size. A serving size is a recommended standard measurement of food. A portion is how much food you eat, which could consist of multiple servings.Visually comparing a serving size to an everyday object you have at home, such as a baseball or a shot glass, can be helpful in identifying what a serving size looks like without carting around a scale and measuring cups for every meal and snack. Here are some general guidelines for the number of daily servings from each food group*:Grains and starchy vegetables: 6-11 servings a dayNonstarchy vegetables: 3-5 servings a dayDairy: 2-4 servings a dayLean meats and meat substitutes: 4-6 ounces a day or 4-6 one-ounce servings a dayFruit: 2-3 servings a dayFats, oils, and sweets: Eat sparingly*Check with your doctor or dietitian to determine the appropriate daily recommendations for you.Whole Grain Bread1 serving = 1 sliceA slice of bread is proportional to the size of one DVD disc.Butter1 serving = 1 teaspoonOne small pat of butter is equal to one serving size.Green Peas1 serving = 1/2 cupA serving-size side of green peas is equal to half of a baseball.Air-Popped or Light Microwave Popcorn1 serving = 3 cupsSnack away on the healthier varieties of popcorn and enjoy a serving size of three baseballs.Baked Potato or Sweet Potato1 serving = 1/2 cupChoose a potato the size of a computer mouse.Salad Greens1 serving = 1 cupWhen making your perfect salad, the serving of greens should be the size of one baseball.Reduced-Fat Salad Dressing1 serving = 1/4 cupTop your salad with one golf-ball size serving of dressing.Peanut Butter1 serving = 1 tablespoonYou’re doing great if your peanut butter serving fits into half of a 1-ounce shot glass.Bagel1 serving = 1 ounceA bagel the size of half of a baseball is equal to one serving.Pasta1 serving = 1/3 cup cookedA serving of pasta is roughly the same size as one tennis ball.Olive Oil1 serving = 1 teaspoonOlive oil is a great alternative to butter, but remember to keep the serving size similar to one pat of butter.Canned Fruit1 serving = 1/2 cupCanned fruit in light juices is equal to half of a baseball.Baked French Fries1 serving = 1 cup + 1 teaspoon of canola or olive oilA serving of French fries looks like the equivalent of one baseball. Don’t forget to account for the teaspoon of oil.Shredded Cheese1 serving = 2 tablespoonsToss your salad or taco with a serving of shredded cheese equal to one 1-ounce shot glass.Broccoli1 serving = 1/2 cupEnjoy a serving of steamed broccoli that’s the size of half of a baseball.100-Percent Orange or Apple Juice1 serving = 4 ounces or 1/2 cupA fun-size juice box is the serving size you should aim for. Another way to think about it: an average woman’s fist resting on its side.Apple1 serving = 1 medium applePick an apple about the same size as one baseball.Fish1 serving = 3 ounces cookedA serving of fish will have the thickness and length of a checkbook.Reduced-Fat Mayonnaise1 serving = 1 tablespoonIf you go for reduced-fat mayo, fill half of a 1-ounce shot glass for a serving.Low-Fat Block Cheese1 serving = 1 ounceKeep your serving size of hard cheese to the equivalent of three dice.Chicken, Beef, Pork, or Turkey1 serving = 3 ounces cookedWhen cooking lean meat, choose a serving the size of one deck of cards.Nonfat or Low-Fat Milk1 serving = 1 cupA serving looks like the small 8-ounce carton of milk you loved in school.Cookies1 serving size = 2 cookiesCookies shouldn’t be monster-size. Think Oreos for a good measure of comparison.Ice Cream1 serving = 1/2 cupScoop out the creamy dessert to equal half of a baseball.M&Ms1 serving = 2 tablespoonsIf you must have your candy, a serving equals one 1-ounce shot glass.5-Day Diabetes Meal Plan for SummerWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Figuring Out Portion SizesWhat you eat is important, especially when it comes to making positive food choices, buthow muchyou eat is the real brainteaser of healthy eating. When you look at the oversize food portions, ranging from the diameter of bagels to mounds of pasta, translating a serving size into portions is a big challenge in a more-is-better world.Don’t Miss:Desserts and Sweets for People with DiabetesThe first step is knowing the difference between a portion and a serving size. A serving size is a recommended standard measurement of food. A portion is how much food you eat, which could consist of multiple servings.Visually comparing a serving size to an everyday object you have at home, such as a baseball or a shot glass, can be helpful in identifying what a serving size looks like without carting around a scale and measuring cups for every meal and snack. Here are some general guidelines for the number of daily servings from each food group*:Grains and starchy vegetables: 6-11 servings a dayNonstarchy vegetables: 3-5 servings a dayDairy: 2-4 servings a dayLean meats and meat substitutes: 4-6 ounces a day or 4-6 one-ounce servings a dayFruit: 2-3 servings a dayFats, oils, and sweets: Eat sparingly*Check with your doctor or dietitian to determine the appropriate daily recommendations for you.Whole Grain Bread1 serving = 1 sliceA slice of bread is proportional to the size of one DVD disc.Butter1 serving = 1 teaspoonOne small pat of butter is equal to one serving size.Green Peas1 serving = 1/2 cupA serving-size side of green peas is equal to half of a baseball.Air-Popped or Light Microwave Popcorn1 serving = 3 cupsSnack away on the healthier varieties of popcorn and enjoy a serving size of three baseballs.Baked Potato or Sweet Potato1 serving = 1/2 cupChoose a potato the size of a computer mouse.Salad Greens1 serving = 1 cupWhen making your perfect salad, the serving of greens should be the size of one baseball.Reduced-Fat Salad Dressing1 serving = 1/4 cupTop your salad with one golf-ball size serving of dressing.Peanut Butter1 serving = 1 tablespoonYou’re doing great if your peanut butter serving fits into half of a 1-ounce shot glass.Bagel1 serving = 1 ounceA bagel the size of half of a baseball is equal to one serving.Pasta1 serving = 1/3 cup cookedA serving of pasta is roughly the same size as one tennis ball.Olive Oil1 serving = 1 teaspoonOlive oil is a great alternative to butter, but remember to keep the serving size similar to one pat of butter.Canned Fruit1 serving = 1/2 cupCanned fruit in light juices is equal to half of a baseball.Baked French Fries1 serving = 1 cup + 1 teaspoon of canola or olive oilA serving of French fries looks like the equivalent of one baseball. Don’t forget to account for the teaspoon of oil.Shredded Cheese1 serving = 2 tablespoonsToss your salad or taco with a serving of shredded cheese equal to one 1-ounce shot glass.Broccoli1 serving = 1/2 cupEnjoy a serving of steamed broccoli that’s the size of half of a baseball.100-Percent Orange or Apple Juice1 serving = 4 ounces or 1/2 cupA fun-size juice box is the serving size you should aim for. Another way to think about it: an average woman’s fist resting on its side.Apple1 serving = 1 medium applePick an apple about the same size as one baseball.Fish1 serving = 3 ounces cookedA serving of fish will have the thickness and length of a checkbook.Reduced-Fat Mayonnaise1 serving = 1 tablespoonIf you go for reduced-fat mayo, fill half of a 1-ounce shot glass for a serving.Low-Fat Block Cheese1 serving = 1 ounceKeep your serving size of hard cheese to the equivalent of three dice.Chicken, Beef, Pork, or Turkey1 serving = 3 ounces cookedWhen cooking lean meat, choose a serving the size of one deck of cards.Nonfat or Low-Fat Milk1 serving = 1 cupA serving looks like the small 8-ounce carton of milk you loved in school.Cookies1 serving size = 2 cookiesCookies shouldn’t be monster-size. Think Oreos for a good measure of comparison.Ice Cream1 serving = 1/2 cupScoop out the creamy dessert to equal half of a baseball.M&Ms1 serving = 2 tablespoonsIf you must have your candy, a serving equals one 1-ounce shot glass.5-Day Diabetes Meal Plan for SummerWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Figuring Out Portion SizesWhat you eat is important, especially when it comes to making positive food choices, buthow muchyou eat is the real brainteaser of healthy eating. When you look at the oversize food portions, ranging from the diameter of bagels to mounds of pasta, translating a serving size into portions is a big challenge in a more-is-better world.Don’t Miss:Desserts and Sweets for People with DiabetesThe first step is knowing the difference between a portion and a serving size. A serving size is a recommended standard measurement of food. A portion is how much food you eat, which could consist of multiple servings.Visually comparing a serving size to an everyday object you have at home, such as a baseball or a shot glass, can be helpful in identifying what a serving size looks like without carting around a scale and measuring cups for every meal and snack. Here are some general guidelines for the number of daily servings from each food group*:Grains and starchy vegetables: 6-11 servings a dayNonstarchy vegetables: 3-5 servings a dayDairy: 2-4 servings a dayLean meats and meat substitutes: 4-6 ounces a day or 4-6 one-ounce servings a dayFruit: 2-3 servings a dayFats, oils, and sweets: Eat sparingly*Check with your doctor or dietitian to determine the appropriate daily recommendations for you.Whole Grain Bread1 serving = 1 sliceA slice of bread is proportional to the size of one DVD disc.Butter1 serving = 1 teaspoonOne small pat of butter is equal to one serving size.Green Peas1 serving = 1/2 cupA serving-size side of green peas is equal to half of a baseball.Air-Popped or Light Microwave Popcorn1 serving = 3 cupsSnack away on the healthier varieties of popcorn and enjoy a serving size of three baseballs.Baked Potato or Sweet Potato1 serving = 1/2 cupChoose a potato the size of a computer mouse.Salad Greens1 serving = 1 cupWhen making your perfect salad, the serving of greens should be the size of one baseball.Reduced-Fat Salad Dressing1 serving = 1/4 cupTop your salad with one golf-ball size serving of dressing.Peanut Butter1 serving = 1 tablespoonYou’re doing great if your peanut butter serving fits into half of a 1-ounce shot glass.Bagel1 serving = 1 ounceA bagel the size of half of a baseball is equal to one serving.Pasta1 serving = 1/3 cup cookedA serving of pasta is roughly the same size as one tennis ball.Olive Oil1 serving = 1 teaspoonOlive oil is a great alternative to butter, but remember to keep the serving size similar to one pat of butter.Canned Fruit1 serving = 1/2 cupCanned fruit in light juices is equal to half of a baseball.Baked French Fries1 serving = 1 cup + 1 teaspoon of canola or olive oilA serving of French fries looks like the equivalent of one baseball. Don’t forget to account for the teaspoon of oil.Shredded Cheese1 serving = 2 tablespoonsToss your salad or taco with a serving of shredded cheese equal to one 1-ounce shot glass.Broccoli1 serving = 1/2 cupEnjoy a serving of steamed broccoli that’s the size of half of a baseball.100-Percent Orange or Apple Juice1 serving = 4 ounces or 1/2 cupA fun-size juice box is the serving size you should aim for. Another way to think about it: an average woman’s fist resting on its side.Apple1 serving = 1 medium applePick an apple about the same size as one baseball.Fish1 serving = 3 ounces cookedA serving of fish will have the thickness and length of a checkbook.Reduced-Fat Mayonnaise1 serving = 1 tablespoonIf you go for reduced-fat mayo, fill half of a 1-ounce shot glass for a serving.Low-Fat Block Cheese1 serving = 1 ounceKeep your serving size of hard cheese to the equivalent of three dice.Chicken, Beef, Pork, or Turkey1 serving = 3 ounces cookedWhen cooking lean meat, choose a serving the size of one deck of cards.Nonfat or Low-Fat Milk1 serving = 1 cupA serving looks like the small 8-ounce carton of milk you loved in school.Cookies1 serving size = 2 cookiesCookies shouldn’t be monster-size. Think Oreos for a good measure of comparison.Ice Cream1 serving = 1/2 cupScoop out the creamy dessert to equal half of a baseball.M&Ms1 serving = 2 tablespoonsIf you must have your candy, a serving equals one 1-ounce shot glass.5-Day Diabetes Meal Plan for Summer
Figuring Out Portion Sizes
What you eat is important, especially when it comes to making positive food choices, buthow muchyou eat is the real brainteaser of healthy eating. When you look at the oversize food portions, ranging from the diameter of bagels to mounds of pasta, translating a serving size into portions is a big challenge in a more-is-better world.
Don’t Miss:Desserts and Sweets for People with Diabetes
The first step is knowing the difference between a portion and a serving size. A serving size is a recommended standard measurement of food. A portion is how much food you eat, which could consist of multiple servings.
Visually comparing a serving size to an everyday object you have at home, such as a baseball or a shot glass, can be helpful in identifying what a serving size looks like without carting around a scale and measuring cups for every meal and snack. Here are some general guidelines for the number of daily servings from each food group*:
*Check with your doctor or dietitian to determine the appropriate daily recommendations for you.
Whole Grain Bread
1 serving = 1 slice
A slice of bread is proportional to the size of one DVD disc.
Butter
1 serving = 1 teaspoon
One small pat of butter is equal to one serving size.
Green Peas
1 serving = 1/2 cup
A serving-size side of green peas is equal to half of a baseball.
Air-Popped or Light Microwave Popcorn
1 serving = 3 cups
Snack away on the healthier varieties of popcorn and enjoy a serving size of three baseballs.
Baked Potato or Sweet Potato
Choose a potato the size of a computer mouse.
Salad Greens
1 serving = 1 cup
When making your perfect salad, the serving of greens should be the size of one baseball.
Reduced-Fat Salad Dressing
1 serving = 1/4 cup
Top your salad with one golf-ball size serving of dressing.
Peanut Butter
1 serving = 1 tablespoon
You’re doing great if your peanut butter serving fits into half of a 1-ounce shot glass.
Bagel
1 serving = 1 ounce
A bagel the size of half of a baseball is equal to one serving.
Pasta
1 serving = 1/3 cup cooked
A serving of pasta is roughly the same size as one tennis ball.
Olive Oil
Olive oil is a great alternative to butter, but remember to keep the serving size similar to one pat of butter.
Canned Fruit
Canned fruit in light juices is equal to half of a baseball.
Baked French Fries
1 serving = 1 cup + 1 teaspoon of canola or olive oil
A serving of French fries looks like the equivalent of one baseball. Don’t forget to account for the teaspoon of oil.
Shredded Cheese
1 serving = 2 tablespoons
Toss your salad or taco with a serving of shredded cheese equal to one 1-ounce shot glass.
Broccoli
Enjoy a serving of steamed broccoli that’s the size of half of a baseball.
100-Percent Orange or Apple Juice
1 serving = 4 ounces or 1/2 cup
A fun-size juice box is the serving size you should aim for. Another way to think about it: an average woman’s fist resting on its side.
Apple
1 serving = 1 medium apple
Pick an apple about the same size as one baseball.
Fish
1 serving = 3 ounces cooked
A serving of fish will have the thickness and length of a checkbook.
Reduced-Fat Mayonnaise
If you go for reduced-fat mayo, fill half of a 1-ounce shot glass for a serving.
Low-Fat Block Cheese
Keep your serving size of hard cheese to the equivalent of three dice.
Chicken, Beef, Pork, or Turkey
When cooking lean meat, choose a serving the size of one deck of cards.
Nonfat or Low-Fat Milk
A serving looks like the small 8-ounce carton of milk you loved in school.
Cookies
1 serving size = 2 cookies
Cookies shouldn’t be monster-size. Think Oreos for a good measure of comparison.
Ice Cream
Scoop out the creamy dessert to equal half of a baseball.
M&Ms
If you must have your candy, a serving equals one 1-ounce shot glass.
5-Day Diabetes Meal Plan for Summer
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Thanks for your feedback!
Tell us why!OtherSubmit
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