Your handy guide to portion sizes

Use this “handy” guide to estimate portion sizes as part of your healthy eating plan.

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Your Handy Guide to Portion Sizes

  • Your fist equals about 1 cup of milk or raw vegetables.
  • Your thumb equals about 2 tablespoons of peanut butter or salad dressing.
  • Your cupped palm equals about ½ cup of cooked fruit, vegetables, beans, or starch.
  • Your thumbnail equals about 1 teaspoon of butter or margarine.
  • Your open palm equals about 3 ounces of cooked meat, fish, or poultry.

Note: You might have larger or smaller hands but generally speaking your hand size is relative to your body size and, as a result, your portion needs.

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Human Performance Resources by CHAMP: HPRC-online.org