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What Are Good Portions for Meals?

Proper portions at mealtime play a large part in your ability to lose or maintain weight. The U.S. Department of Agriculture provides guidelines on serving sizes for all food groups, which define the amount of a particular type of food you should consume at any meal. Americans underestimate their calorie consumption by at least 25 percent, according to WebMD. But once you know appropriate serving sizes, you can measure them by sight to determine the right portions for meals.

  1. Vegetables and Fruits

    • One serving of vegetables equals about a half cup of cooked vegetables or 3/4 cup of vegetable juice. One serving of fruit equals half a cup of berries, a medium apple, or half a grapefruit or mango. Vegetable and fruit servings should be about the size of your fist.

    Carbohydrates

    • A half cup of rice, mashed potatoes or pasta is equivalent to one serving -- about the size of a scoop of ice cream. A small baked potato, waffle or slice of bread is also one serving. A serving of cornbread or a roll is the size of a bar of soap.

    Meat, Dairy and Beans

    • A serving of meat equals three ounces, which could be a medium pork chop, one chicken breast or 1/4 pound of ground meat -- the size of your palm or a deck of cards. Three ounces of fish is the size of a checkbook. A serving of dairy equals 1-1/2 ounces of cheese or one cup of milk or yogurt. One cup of cooked beans -- a serving -- equals the size of a fist or a tennis ball.

    Snacks, Fats and Oil

    • A snack serving equals three or four crackers, a handful of chips or pretzels, one scoop of ice cream or an ounce of chocolate. A serving of butter is the size of a postage stamp but as thick as your finger. A serving of salad dressing equals two tablespoons -- the size of a ping-pong ball.

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