What are Portion/Serving Sizes?

  • With the holidays approaching, it may be a good time to learn a little bit about portion sizes. How can you maintain your weight and not gain extra while still having a slice of pumpkin pie? One place to stare by watching portion sizes.

  • Grains- (Opt for whole grains as much as possible)

    One serving = 1 slice of bread; 1/2 bagel (size of a hockey puck); 1 cup of ready to eat cereal; or a 1/2 cup of cooked rice, cooked pasta, or cooked cereal (the size of a yo-yo)


    Dairy- (Choose low-fat dairy products)

    One serving = 1 cup yogurt; 1 1/2 ounces of natural cheese; 1 cup of milk



    One serving = 1 cup of fruit or 100% fruit juice; 1 medium piece of fruit (the size of a tennis ball); or half a cup of dried fruit (the size of a yo-yo)



    One serving = 1 cup of raw or cooked vegetables or 2 cups of raw leafy greens (lettuce, spinach, etc)


    Beans- (Select lean cuts of meat)

    One serving = 3 ounces of meat, poultry or fish (the size of a deck of cards); 1 egg; 1 tablespoon of peanut butter; 1/2 cup cooked dry beans; or 1/2 ounce of nuts or seeds



    Use sparingly, 1 teaspoon of fat = the size of the tip of your thumb

  • Pumpkin Pie

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