It can sometimes be difficult to estimate proper portion sizes. Here are some visuals that can help you eat less and lose weight!
Handful = 1-2 oz.
Example: 1 oz. nuts = 1 handful; 2 oz. pretzels = 2 handfuls
Fist = 1 cup
Example: 2 servings of pasta or oatmeal
Palm (not including your fingers) = 3 oz.
Example: 1 cooked serving of meat
1 fruit serving = 1/2 cup canned or 1 medium fruit (about the size of a tennis ball)
1 meat, poultry, or fish serving = 3 oz. (about the size of a deck of cards)
1 grain = 1 slice bread, pre-sliced (about the size of a cassette tape) or 1/2 cup pasta (about the size of an adult woman’s palm, stacked 1″ high)
1 dairy serving = 8 oz. (the size of a container of individual yogurt)
1 vegetable seving = 1/2 cup cooked or canned vegetables (about 1/2 a baseball)
1 fat serving = 1 teaspoon (about the size of 4 stacked dimes)