Phone: 616-331-7188
Steven Lipnicki
lipnicks@gvsu.edu

119B DeVos Center
401 West Fulton St.
Grand Rapids, MI 49504

HANDY TIPS ON SERVING SIZES

Whether you are trying to lose weight or keep the weight off, understanding food serving sizes can be helpful in figuring out total calories and fat intake.

Below are some savvy tips to help you understand serving sizes:

Breads, cereals, and grains (6-8 ounces/day)

1 ounce = 1 slice of bread  
  1 cup of dry cereal 1 cup = tennis ball
  1/2 cup cooked rice or pasta 1/2 cup = hockey puck
  1/2 an English muffin  


Fruits (2 cups/day)

1 serving= 1 medium piece of fruit Medium piece = tennis ball
  1 cup of fruit 1 cup = tennis ball

Vegetables (2 1/2 cups/day)

1 serving= 1 cup leafy vegetables  
  1/2 cup of other vegetables 1/2 cup = regular light bulb
  3/4 cup vegetable juice  


Milk, Yogurt, and Cheese (3 cups/day)

1 serving = 1 1/2 oz. of natural cheese 1 1/2 oz. = 2 dominoes
  1 cup of milk or yogurt 1 cup - tennis ball


Meat and Proteins (5 1/2 ounces/day)

1 serving= 2-3 oz. cooked lean meat, poultry, or fish 3 ounces = deck of cards
  2 tablespoons of peanut butter or 1/3 cup of nuts  
  2 1/2 ounce soy or veggie burger, or 1 egg  
  1/2 cup cooked dry beans or 1/2 cup tofu  


Fats, Oils, and Sweets (sparingly - 5-7 teaspoons/day)
1 serving= 1/2 cup ice cream 1/2 cup = hockey puck
  1 ounce of small snack foods 1 ounce (wt.) = tennis ball
  2 tablespoons butter, oil  


For more tips and nutrition information:
www.eatright.org
www.mypyramid.gov
  Last Modified Date: February 9, 2009
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