Picture-Perfect Portion Sizes

311SHARES
Pause                   1 of 9

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.

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.

Learn More!

Dig deeper into this topic and reach your weight-loss goals with The Spark Solution! Get your copy today.

See more nutrition slideshows Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints

Member Comments on this Slideshow

(scroll to end to leave a comment)

JDAN-SAVOY

2/22/2015 8:03:31 AM

JDAN-SAVOY's SparkPage
The deck of cards does look bigger than it should be. But I've also considered maybe the woman pictured has small hands?...

DJSHIP46

2/22/2015 7:14:18 AM

DJSHIP46's SparkPage
That's two decks of cards... Not a very accurate visual!!!

COLUMBINE2

12/18/2014 8:44:36 PM

COLUMBINE2's SparkPage
Regarding Portion Distortion: (one of my favorites on SP except......)

Maybe I'm the only non-athlete on S, but I really doubt it. I understand the comparisons..but they aren't very relevant in my life. I haven't seen a pool ball or a hockey puck in my life. And I have't seen a ping pong ball or a baseball in decades. Your deck of cards look oversized in my memory, but I haven't used a deck of cards in 20+ yrs.

Could we get another set of examples for portion control?

ROSARIODLT

9/9/2014 2:09:26 PM

ROSARIODLT's SparkPage
Thank you PamperedChef1. I printed out the Nicks portion size to put on my fridge.

MICHELE14509

5/26/2014 8:44:45 PM

MICHELE14509's SparkPage
The picture of a deck of cards is misleading - that has to be at least two decks combined. Might want to switch that out.

MRSVB8505

7/31/2013 8:33:16 AM

MRSVB8505's SparkPage
I didn't find those very helpful....since I am not a sports type person - trying to visualize the size of all the baseballs and hockey pucks is not too helpful for me. :-(

AMHAMP

2/6/2013 2:19:07 PM

AMHAMP's SparkPage
This was helpful, thanks.

NICKYCRANE

2/6/2013 9:33:10 AM

NICKYCRANE's SparkPage
nick junior website does brilliant printable visuals. Many thanks to Sparker who told us how to find that!

PAMPEREDCHEF1

2/5/2013 8:44:51 PM

PAMPEREDCHEF1's SparkPage
I'm doing a nutrition search for teaching children portion sizes. Many of you have asked for a "fridge reminder." The Nick Jr website has one you can print. Just search for Nick Jr Portion chart. The amounts pictured for kids 6+ are the same.

KATHIC2

1/17/2013 7:50:59 AM

Very helpful.

MEDUSA52

10/17/2012 11:39:26 PM

Were are The picture? the slide show just the description.

DIANAKB

3/28/2012 8:34:20 PM

that would be a great reminder

RDGISME

2/4/2012 10:17:54 AM

As said by many before me, "it would be great to print these out". on 1 sheet, to hang on the fridge!!

AVANDIA_DANGER

7/20/2011 10:21:21 PM

AVANDIA_DANGER's SparkPage
This is fantastic! And I know I'm going to keep those images in my head so that I now know what it should look like. It was always the hardest part for me to picture the serving size. Thanks! Very helpful!

AVYSHAHANA

6/17/2011 10:52:42 AM

AVYSHAHANA's SparkPage
This is awesome. I usually suck at guessing ounces.

Comment Pages (6 total)
2


x Lose 10 Pounds by November 5! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.