A fist or cupped hand = 1 cup
1 cup = 1½-2 servings of fruit juice
1 oz. of cold cereal
2 oz. of cooked cereal, rice or pasta
8 oz. of milk or yogurt
Palm = 3 oz. of meat
Choose lean poultry, fish, shellfish
and beef. One palm size portion
equals 3 oz. for an adult and
1½-2 oz. for a child under 5.
A thumb = 1 oz. of cheese
Consuming low-fat cheese helps you
meet the required servings from the
milk, yogurt and cheese group.
1½ oz. of low-fat cheese counts as
8 oz. of milk or yogurt.
Thumb tip = 1 teaspoon
Keep high-fat foods, such as
peanut butter and mayonnaise,
at a minimum. One teaspoon is
equal to the end of your thumb, from
the knuckle up. Three teaspoons
equals 1 tablespoon.
Handful = 1-2 oz. of snack food
Snacking can add up.
Remember, 1 handful equals
1 oz. of nuts and small candies.
For chips and pretzels,
2 handfuls equal 1 oz.
1 tennis ball = 1/2 cup of
fruit and vegetables
Healthy diets include a variety of
colorful fruits and vegetables every day.