Portion Tables

The tables listed below can be useful for interpreting portion sizes using the Hand Method or Visual References

More visual references and information regarding the correct portion sizes can be found from other sites online.

Main Treatments Page

Portion Control

Determining the correct portions of food is an

important part of maintaining a healthy diet and good nutrition. There are several useful ways to ensure that the portions being eaten are the correct ones. Simply reading nutritional labels is an excellent way to monitor eating habits. Whenever preparing food at home, you can use measuring tools to help determine the correct portion sizes. There are several other useful techniques people can use when controlling portion sizes, such as the Hand Method or Visual References. You should also consult with your physician or a dietician to determine the correct portion sizes.

Hand Method

The Hand Method relates parts of your hand to help in determining the correct portion sizes. A thumb is about the size of 1 ounce of food. Your palm is the size of 3 ounces of food or one serving of meat. Your fist is equivalent to 1 cup, or 8 ounces. An example of using this is a portion of rice as large as your fist is equal to about three servings of rice. The tip of your thumb is the same size as a teaspoon. Using the thumb tip can be a good way of keeping track of fat portions, such as the amount of margarine that counts as one serving.

Visual References

Another useful trick to determining portion sizes is to reference common items as visual cues.

Some common examples include a deck of cards is the same size as a 3 ounce serving of meat, the recommended amount for a meal. A golf ball is the size of a single ounce of meat. A tennis ball is about the size of a healthy serving of fruit. Four dice roughly equal 1 ounce of cheese.

NAMCP and or this website does not provide medical advice, diagnosis or treatment. NAMCP does not endorse or imply endorsement of the content on any linked website. This website is to be used as an informational resource. With any health related concern, consult with your physician or healthcare professional.