Use these guides to determine how much to eat, not how much you’re served. In an average-size glass (not a tall and skinny one), 1 cup measures about the size of a small fist. Cut into slices or shred and add to a salad.ĭepending on what variety you buy - skim, reduced-fat or whole - 1 cup of milk provides anywhere from 90–145 calories. Adding just a slice or nibble of real cheese to your diet can be a great source of calcium. Most 1 1/2-ounce servings are around 150–165 calories, so a little goes a long way. Focus on lean proteins such as chicken, turkey, fish, seafood or lean cuts of beef and pork.Ī serving of cheese is about the size of your index finger or 4 dice. As with non-starchy vegetables, a serving of starchy vegetables fits in an average adult hand.Ī 3-ounce piece of fish, poultry or meat is about the size of a deck of cards or the whole palm of your hand. Starchy vegetables like corn, peas, parsnips, potatoes, pumpkin, squash, zucchini and yams are higher in carbohydrates and therefore more calorie-dense –– all the more reason why knowing the portion size is important. 1 cup of chopped, non-starchy vegetables creates a mounded handful in a medium adult hand. Non-starchy vegetables include broccoli, cauliflower, cucumbers, asparagus, peppers, mushrooms, tomatoes and onions. Aim for 3–5 servings of fruit per day - and since dried fruit is so calorie-dense, opt for fresh first.Ī serving of leafy greens is technically 1 cup, but this is one time where we recommend doubling or tripling the portion - 2 cups is about what two medium adult hands can pick up in a single go. One medium piece of fresh fruit is about the size of a small fist or 3–4 inches in diameter. Also, avoid dried fruit that contains added sugar –– it’s best to save those calories. Similar to granola, it’s best to spread this throughout the day or add it to a flaky cereal or a healthy trail mix. See above for what 1/4 cup looks in a medium adult hand: it should just cover the center portion of your palm.ġ serving of dried fruit or nuts is 1/4 cup (40 grams), which fills the center of the palm of a medium adult hand. It could say 2/3 cup, which is more than twice the recommended amount. Be careful with the serving sizes on the granola box. Granola is best used as a topping or mixed in with cereal, instead of eaten by the bowl-full.
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