From WSU Extension's Food Sense: Portion Sizes

Portion Size

We hear we need to control our portion sizes but what does that really mean? Here are some examples of a portion according to USDA.

1 serving grains:

• 1⁄2 cup oatmeal 
• 1 cup flake cereal 
• 1⁄2 English muffin 
• 1⁄2 hot dog bun 
• 1⁄2 cup rice or pasta 
• 6 saltine crackers

1 serving vegetables:

• 1⁄2 cup chopped raw vegetables 
• 1 cup leafy greens 
• 1⁄2 cup cooked vegetables

1 serving fruit:

• 1⁄2 cup sliced fruits 
• 1 small apple or orange 
• 1 small banana 
• 1⁄2 cup berries

1 serving dairy:

• 8 ounces milk 
• 8 ounces yogurt 
• 1⁄2 cup ice cream 
• 2 ounces processed cheese 
• 1 1⁄2 ounce hard cheese

1 serving protein

• 3 ounces cooked meat 
• 3 ounces cooked chicken 
• 3 ounces cooked fish 
• 1 ounce nuts