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Estimating Your Food Intake
Estimating Your Food Intake
These handy tips can help you gauge healthy portion sizes.

A Fist = 1 CupA Cupped Hand = 1 CupA Fist or Cupped Hand = 1 Cup
Remember this measurement for cereal, pasta, rice, vegetables and fruits. Depending on body size, gender and activity level, an adult needs between 2-3 cups per day of vegetables and 1.5-2 cups per day of fruit.
Palm = 3 oz of Meat 1 Tennis Ball = 1 Cup of Fruit
Palm = 3 oz of Meat
Poultry, fish and lean meat (in moderation) can be part of a healthy diet. One serving is about the size of your palm. Keep this in mind when dining out where portions are often extra large!
1 Tennis Ball = 1 Cup of Fruit
Use this handy estimation when choosing whole fruit, like apples or peaches. The current recommendation for adults is to eat between 1.5-2 cups of fruit per day; that’s about the size of two tennis balls!
Thumb Tip = 1 Teaspoon A Thumb = 1 oz of Cheese
Thumb Tip = 1 Tsp
One teaspoon is about the size of the tip of your thumb (from your first knuckle up) and should be all you use of high-fat condiments like mayonnaise, salad dressing and butter. Remember, a tablespoon is equal to three teaspoons.
A Thumb = 1 oz of Cheese
Low fat cheese can be one source of protein and calcium in your diet, but should be eaten in moderation. A serving the size of your thumb is just the right amount.
Handful = 1-2 oz of Snack FoodHandful = 1-2 oz of Snack Food
Healthy snacking can help you maintain blood sugar levels and stay satisfied between meals. However, snacks can be high in calories, so it’s important to limit the size of your snacks. One handful of nuts, or two handfuls of chips or pretzels, are equal to a 1 ounce serving.