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.
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.