When you are trying to make a change in your eating patterns and habits, it is critical to be aware of how much you are eating. One of the most common mistakes people make when logging is misjudging the amount that they had. These comparisons to common objects can make it a little bit easier to estimate accurately when you don’t have set portions or measuring tools available!
| Food | Portion Size |
|---|---|
| Meat | 3 oz of meat is about the size and thickness of a deck of playing cards (~20g protein) |
| Fruit & Starches | A medium piece of fruit is about the size of a tennis ball. A 1⁄2 cup of a starch such as rice or pasta is also this size. |
| Cheese | 1 1⁄2 oz. of cheese is about the size of three dice. |
| Vegetables (raw) | 1 cup of raw vegetables is about the size of a baseball. |
| Vegetables (cooked) | 1⁄2 cup of cooked vegetables is about the size of a light bulb. |
| Condiments (teaspoon) | 1 teaspoon of butter or a spread is about the size of the tip of your thumb. |
| Condiments (tablespoon) | 1 tbsp. is about the size of one poker chip. |
| Nuts/Seeds | 1 oz of nuts or seeds is about the size of a golf ball. |
