142 Unit 2 Nutrition and Wellness Copyright Goodheart-Willcox Co., Inc. Serving-Size Comparison Chart FOOD SYMBOL COMPARISON SERVING SIZE Milk & Milk Products Cheese (string cheese) Pointer finger 1½ ounces Milk and yogurt (glass of milk) One fist 1 cup Vegetables Cooked carrots One fist 1 cup Salad (bowl of salad) Two fists 2 cups Fruits Apple One fist 1 medium Canned peaches One fist 1 cup Grains, Breads & Cereals Dry cereal (bowl of cereal) One fist 1 cup Noodles, rice, oatmeal (bowl of noodles) Handful ½ cup Slice of whole-wheat bread Flat hand 1 slice Meat, Beans & Nuts Chicken, beef, fish, pork (chicken breast) Palm 3 ounces Peanut butter (spoon of peanut butter) Thumb 1 tablespoon Reprinted with the permission of Dairy Council of California, 2015 Figure 8.6 Your hand can be a useful reference when judging serving sizes and it is always with you no matter where you are eating. Use the images in the Symbol column as practical guidelines to help you judge amounts of food and avoid overeating.