Updated December 2023

When it comes to good nutrition, sometimes it’s what we eat and sometimes it’s about how much we eat. Even when we eat healthy foods, too much of a good thing can cause problems. We were delighted to find this “handy” guide on portion control because it can be confusing when it comes to portion size vs serving size in the choices we make. The American Heart Association suggests these serving sizes for common foods:

1 slice of bread
1/2 cup rice or pasta (cooked)
1 small piece of fruit (super-large apples are 2+ servings)
1 wedge of melon
3/4 cup fruit juice
1 cup milk or yogurt
2 oz. cheese (about the size of a domino)
2-3 oz. meat, poultry or fish (this is about the size of a deck of cards)

We also like this handy infographic on portion control that helps us to gauge serving size.

infographic showing how to use your hand to measure ourt portions


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