Chapter 5 Nutrition Guidelines 123 Copyright Goodheart-Willcox Co., Inc. Reprinted with the permission of Dairy Council of California, 2016 Figure 5.13 Learning to estimate food amounts accurately will help you avoid consuming too many calories. How could you estimate 1 tablespoon of peanut butter using your hand as a reference? Serving-Size Comparison Chart Food Symbol Comparison Serving Size Dairy: Milk, Yogurt, Cheese 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, Pasta 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 Protein: Meat, Beans, Nuts Chicken, beef, fish, pork (chicken breast) Palm 3 ounces Peanut butter (spoon of peanut butter) Thumb 1 tablespoon