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Portion Size Plate

  • Vegetables

    1 small baked/sweet potato = computer mouse
    1 cup broccoli = baseball
    1 cup carrots = baseball
    1 ear of corn = length of pencil (about 8 inches)
    1/2 cup mashed potatoes = lightbulb
    1 cup cooked vegetables = baseball
    1 cup raw leafy greens = baseball

  • Milk & Dairy

    1 1/2 oz. hard cheese = 3 dice
    1 cup yogurt = baseball (or 8 oz. container)
    1/2 cup frozen yogurt = lightbulb
    1/2 cup ice cream = lightbulb

  • Grains

    1 bagel (about 3-4 inches in diameter) = 6 oz. can of tuna
    1 biscuit = hockey puck
    1 slice of bread = cassette tape
    1 cup flaked cereal = baseball
    1/2 cup couscous = lightbulb
    1 cup cooked pasta = baseball
    1 cup popcorn = baseball
    1/2 cup cooked rice = light bulb
    1 waffle or pancake = compact disc

  • Meat, Fish & Beans

    1/4 cup almonds = golf ball (about 23 almonds)
    3 oz. cooked lean beef = deck of cards
    1/2 cup cooked beans = lightbulb
    3 oz. cooked chicken = deck of cards
    3 oz. cooked fish = checkbook
    2 Tbsp. hummus = golf ball
    1 oz. lunch meat = 1 compact disc
    1/4 cup pistachios = golf ball (about 12 pistachios)
    1/2 cup tempeh = cassette tape
    3 oz. tofu = cassette tape
    1/4 cup walnut halves = golf ball (about 7 walnut halves)

  • Fruits

    1 cup or medium-sized apple = baseball
    1 banana = length of pencil (about 8 inches)
    1/2 cup blueberries = lightbulb
    1 oz. dried fruit (apricots, prunes, pears, etc.) = golf ball
    1/2 cup grapes = lightbulb (about 16 small grapes)
    1/4 cup raisins = golf ball
    1 cup strawberries = baseball (about 12 berries)

  • Fats & Oils

    1 Tbsp. butter, margarine, or salad dressing = poker chip
    1 Tbsp. mayonnaise = poker chip
    1 Tbsp. olives = poker chip (about 5 medium olives)

  • Sweets & Treats

    2 inch square brownie = package of dental floss
    1 slice of cake (3.5 oz.) = deck of cards
    1 oz. chocolate = package of dental floss
    2 oz. cinnamon roll = hockey puck
    1 cookie = 2 poker chips
    1/2 cup ice cream = lightbulb
    1/2 cup frozen yogurt = lightbulb
    1 muffin = hockey puck
    1 cup pudding = baseball

  • Mixed Dishes

    1 cup soup = baseball
    2 to 3 pieces of bbq ribs = checkbook
    1 (3 oz.) hamburger = deck of cards
    1 burrito = checkbook
    4 oz. fried calamari = lightbulb
    3 oz. chicken parmesan = deck of cards
    8 oz. chicken pot pie = baseball
    1 cup chili = baseball
    1 piece fried chicken = deck of cards (or 3 oz. chicken)
    1 cup French fries = baseball (about 10 fries)
    1 hero sandwich = checkbook (about 6 inches)
    3 inch square of lasagna = baseball
    1 cup lo mein = baseball
    1 cup macaroni & cheese = baseball
    3 oz. meat loaf = deck of cards
    4 oz. nachos = checkbook (about 7 pieces)
    1 slice pizza = 2 dollar bills
    1 cup matter paneer = baseball
    1 sandwich on regular sliced bread = 2 decks of cards

Get the Portion Size Plate to Go

Reviewed by Brunilda Nazario, MD on January 08, 2013

Sources:

Sources: ChooseMyPlate.gov

This tool does not provide medical advice. See additional information

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