Your handy guide to portion sizes

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

See caption for alt text

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.

Logo: USU Uniformed Services University and CHAMP Consortium for Health and Military Performance

Human Performance Resources by CHAMP:

Published on: April 10, 2019

CHAMP wants to know:
How useful was the information in this article?