What Does A Serving Look Like? Serving Size 101

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  • HealthCastle.com’s Serving Size Visual Reference Guide
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HealthCastle.com’s Serving Size Visual Reference Guide

1 Tbsp - casino chip

Serving size: 1 TbspLooks like: A poker ChipExample foods: Butter, peanut butter

2 Tbsp - golf ball

Serving size: 2 Tbsp /1 oz.Looks like: A golf ballExample foods: Hummus, dried fruit, cheese, salad dressing

2 Ounces - shot glass

Serving size: 2 oz.Looks like: A shot glassExample foods: Nuts

3 ounces - a deck of cards

Serving size: 3 oz.Looks like: Deck of cardsExample foods: Chicken, steak, pork

1/2 cup - tennis ball

Serving size: 1/2 cupLooks like: A tennis ballExample foods: Ice cream, cooked beans, cooked pasta, cooked grains

1 cup - baseball

Serving size: 1 cupLooks like: A baseballExample foods: Milk, soup, chili, cooked vegetables, yogurt, cut-up fruit

2 cups - 2 closed fists

Serving size: 2 cupsLooks like: 2 Closed fistsExample foods: Raw vegetables

If you’re looking for a visual way to plan out a full meal, you can also follow the new MyPlate recommendations from the U.S. Department of Agriculture. In short, they recommend that you fill at least half your plate with fruits and vegetables, then divide the other half between grains and protein, with at least half of the grains being whole.Using Your Plate as a Guide

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