• 1 slice bread = 1 oz
• ½ cup cooked rice or pasta = 1 oz
• ½ cup cooked cereal = 1 oz
• 1 oz of ready-to-eat cereal = 1 oz

• 1 cup chopped raw or cooked vegetables = 1 cup
• 2 cups of raw leafy vegetables = 1 cup

• 1 medium apple = 1 cup
• ½ cup strawberries = ½ cup
• ¼ cup raisins = ½ cup
• ½ cup orange juice = ½ cup

• 1 cup milk or yogurt = 1 cup
• 1/3 cup cheddar cheese (shredded) = 1 cup
• 1-1/2 oz Swiss cheese slices = 1 cup
• 1 cup pudding (made with milk) = 1 cup

• 1 oz cooked lean meat, poultry or fish = 1 oz
• ¼ cup of cooked dry beans = 1 oz
• 1 Tbsp peanut butter = 1 oz
• 1 egg = 1 oz
• ½ ounce of nuts = 1 oz

• 1 tsp canola, corn or olive oil

Here are some tips to help you keep track your food portion sizes.

• Using the Food Pyramid and Nutrition Facts on package labels, give yourself a mini-training on portion sizes. Measure some favorite foods like cooked pasta and cereal. Train your eyes to recognize the look of a half-cup and cup serving. Do the same with meat and cheese, using a kitchen or postal scale to weigh a 2 to 3 ounce meat portion and 1-1/2 ounce cheese portion.
• If a restaurant serves overly large portions, eat your standard portion and bring the rest home or share with a family member.

Helpful Links:

• Food Pyramid
• Rules of Thumb on Portion Size