1. Brown rice, other whole grains, and mashed potatoes should look like half of a baseball.
2. A whole-grain muffin should like a tennis ball, that’s all.
3. A serving of fruit juice – think small cup of yogurt.
4. Fish, chicken, and lean red meats that are 2-3 ounces should resemble a deck of cards.
5. A serving of raw almonds is 22 nuts but to “eye-proximate” a handful or serving of nuts in general, think about what 1 and a half golf balls look like. That’s your mark.
6. A serving of potato chips (because I know you’ll eat them at some point) an ounce (which equals 1 serving) looks like a half of grapefruit. You’ve got to admit though, a half of ruby red grapefruit, sweet and juicy gives a much bigger bang for your nutrition buck.
7. A serving of low-fat vanilla ice cream (because I know you’re going to eat ice cream too) should look like a half of a orange.
8. A one-ounce serving of cheese looks like a pair of dice.
9. Vegetable serving sizes vary slightly but not much. A serving of raw leafy veggies is 1 cup while a serving of cooked vegetables is half a cup, not the full plate typically served in many restaurants.