What do healthy portions of food look like?

Dr. Rovenia Brock, PhD
Nutrition & Dietetics
Know your portions when you see them! Here’s how:
  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.  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.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.