Information, Symptoms, Treatments and Resources


The Basics of Portion Control


How to easily measure foods so you eat the right size serving

Measuring your food

To make sure your food servings are the right size, you can use

  • measuring cups
  • measuring spoons
  • a food scale

Or you can use the guide below. Also, the Nutrition Facts label on food packages tells you how much of that food is in one serving.

Guide to sensible serving sizes

This much is the same as a serving size.

3 ounces =

  • 1 serving of meat, chicken, turkey, or fish
  • 1 serving of cooked vegetables
  • 1 serving of salads
  • 1 serving of casseroles or stews, such as chili with beans
  • 1 serving of milk 

½ cup =

  • fruit or fruit juice
  • starchy vegetables, such as potatoes or corn
  • pinto beans and other dried beans
  • rice or noodles
  • cereal
1 ounce =

  • snack food
  • cheese (1 slice)

1 tablespoon =

  • salad dressing
  • cream cheese
1 teaspoon =
  • margarine or butter
  • oil
  • mayonnaise

Published on March 17, 2015. 
Source: National Diabetes Information Clearinghouse. June 4, 2014.
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