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Portion Distortion

By Barbara Baez @BarbaraMBaez · On March 7, 2011

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)


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Barbara Baez

is the Director of Digital Marketing at Lucille Roberts with a B.A. in Journalism and a love for social media. Barbara is a Long Island native, now living in Westchester, who loves strength training and a flexible dieting “IIFYM” approach to staying in shape. Vegetarian, nail polish junkie, and Instagram addict, Barbara loves being a part of the Lucille Roberts fitness family!

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