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Portion Size Guide

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By: Danielle McLaughin

Portion Size Guide 

One of the trickiest parts of healthy eating is making sure you don’t overdo it with your portion sizes. (Have you ever seen what an actual tablespoon of peanut butter looks like?) It’s hard to be sure you’re consuming a serving size when you don’t have measuring cups and spoons handy. A solution I’ve found to help in these situations is to think of portion sizes as objects that we are familiar with. Here is a table of a few portion sizes and relatable items that I’ve found to be the most helpful.

Portion Size Relatable Item Types of Foods
1 teaspoon 1 die Butter, oils, spreads and condiments
1 tablespoon 1 poker chip Almond butter, peanut butter, dressings and coconut oil
2 tablespoons 1 golf ball Nut butters, dressings and jams
1 ounce 1 domino Cheese and chocolate
3 ounces (a common serving size of meat) 1 deck of playing cards Chicken, steak, pork and fish
½ cup 1 light bulb Cereal, granola and ice cream
1 cup 1 tennis ball Rice, pasta and veggies

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