Smart Portion Size Guide

Comparing your portion sizes to everyday objects helps you choose the amounts that are right for you. Use the portion size guide below to gauge how much you're eating. To find your personal pyramid and the amounts from each food group that are right for you, go to MyPyramid.gov.

Fruits

• 1 medium apple or orange = a baseball
• 1/2 cup raisins = a large egg
• 1 cup 100% fruit juice = 1 small (8 oz) carton

Vegetables

• 1 cup vegetables = a baseball
• 1 cup raw, leafy vegetables = a baseball
• 1 small baked potato = a computer mouse

Grains

• 1/2 cup cooked cereal, pasta or rice = a computer mouse
• 1 cup dry cereal = a baseball
• 1 bagel = a hockey puck
• 1 tortilla = a small (7-inch) salad plate
• 1 pancake or waffle = a music CD
• 4 small cookies such as vanilla wafers = 4 casino chips

Meat & Beans

• 3 ounces cooked meat, poultry or fish = a deck of cards
• 2 tablespoons peanut butter = a golf ball
• 1/2 cup beans = a computer mouse

Milk, Cheese and Yogurt

• 1 cup milk = a small (8 oz) chug
• 1-1/2 ounces cheese = about 3 1-inch cubes
• 1 cup yogurt = an 8-ounce yogurt container