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2005 Dietary Guidelines for Americans








Portion Sizes

Let you hand be your guide.

A simple way to keep track of how much you are eating is to use your hand to help determine a portion size.

  • Palm of hand = one serving (3 oz) meat fish or poultry


  • Tip of thumb to first joint = 1 tablespoon of oil, 1 ounce of cheese


  • Tip of finger to first joint = 1 teaspoon of oil


  • Clenched fist = two servings (1 cup) of potatoes, rice or pasta


  • Cupped hand = one serving (1/2 cup) pasta, chopped fruit, cooked veggies


  • Small hand holding tennis ball = one serving (one cup) of milk, yogurt, or chopped fresh greens




For more information on Healthy Plates portion control plates please email: Info@HealthyPlates.com









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