What is a serving?

Having trouble figuring out how many servings of each food type you are getting each day? Know what a serving size looks like!
Although it is not practical for many of us to use measuring tools each time we eat, it is important to know what a serving size is and what it looks like. Below are some easy visual guides based on everyday objects to help you make accurate food choices.

One Serving of Fruits and Vegetables
1/2 cup chopped vegetables (two golf balls)
1 cup raw leafy vegetables (fist or baseball)
1 medium piece of fruit (baseball)
1/2 cup chopped fruit (fresh, frozen, canned) (two golf balls)
6 oz. 100% fruit or vegetable juice
1/4 cup dried fruit (one golf ball)

One Serving of Meats and Other Foods
3 oz. of meat (size and thickness of a deck of playing cards or audiotape cassette)
1 oz. cheese (4 stacked dice, or two domino)
1 teaspoon of butter or peanut butter (tip of your thumb)
1 oz. nuts or small candies (1 palmfull)
1/2 c. of past or oatmeal (1/2 fist)
1 grain serving, 1 slice of bread (cassette tape)