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 |