Healthy Children - July 2013


The Secret to Serving Size is in Your Hand

The following approximations can help you make healthy portion choices!

  • A fist or cupped hand = 1 cup - 1 serving = 1/2 cup cereal, cooked pasta or rice or 1 cup of raw, leafy green vegetables or 1/2 cup of cooked or raw, chopped vegetables or fruit
  • Palm = 3 oz. of meat - Two servings, or 6 oz., of lean meat (poultry, fish, shellfish, beef) should be a part of a daily diet. Measure the right amount with your palm. One palm size portion equals 3 oz., or one serving.
  • A thumb - 1 oz. of cheese - Consuming low-fat cheese is a good way to help you meet the required servings from the milk, yogurt and cheese group. 1 1/2 - 2 oz. of low-fat cheese counts as 1 of the 2-3 daily recommended servings.
  • Thumb tip = 1 teaspoon - Keep high-fat foods, such as peanut butter and mayonnaise, at a minimum by measuring the serving with your thumb. One teaspoon is equal to the end of your thumb, from the nuckly up. Three teaspoons equals 1 tablespoon.
  • Handful = 1-2 oz. of snack food - Snacking can add up. Remember, 1 handful equals 1 oz. of nuts and small candies. For chips and pretzels, 2 handfuls equals 1 oz.
  • 1 tennis ball = 1 serving of fruit - Healthy diets include 2-4 servings of fruit a day.