Serving Sizes in Hand

Did you know you are carrying around a serving size calculator with you everywhere you go? It is your hand!

Here is how you can use your hand to know the right amount of food to serve. This is especially helpful when eating out.

Image of xxx

Your Fist

A fist or cupped hand = 1 cup

1 serving is:

  • 1/2 cup cereal, cooked pasta or rice
  • 1 cup of raw, leafy green vegetables
  • 1/2 cup of cooked or raw, chopped vegetables or fruit
Image of xxx

Your Palm

Your palm = 3 oz of meat

The portion of meat you eat should be no larger than your palm.

Image of xxx

Your Thumb

A thumb = 1 oz of cheese

Tip: Consuming low-fat cheese is a good way to help you meet the required servings from the milk, yogurt and cheese group. 11/2–2 oz. of low-fat cheese counts as 1 of the 2–3 daily recommended servings.

Image of xxx

Your Thumb Tip

Thumb tip = 1 teaspoon

Tip: Keep high-fat foods, such as peanut butter and mayonnaise, at a minimum by measuring the serving with your thumb, from the knuckle up. A serving of three teaspoons equals 1 tablespoon.

Image of xxx

A Tennis Ball

(okay, this is not part of your hand)

A tennis ball = 1 serving of fruit

Tip: Healthy diets include 3–4 servings of fruit a day.