Health library

How much is enough?

One of the easiest ways to cut back on calories is to eat smaller portions of food. But how do you know a reasonable portion when you see it? These common comparisons can help.

Fats and oils

A 1-teaspoon serving of oils or other fats is about the size of a postage stamp.

Cheese

When it comes to cheese, think small. A 2-ounce serving is about the size of a domino.

Peanut butter

A serving of peanut butter (2 tablespoons) is the size of a table tennis ball.

Nuts and dried fruit

A serving of dried fruit or nuts is about ¼ cup—a small handful. To get it right, picture a golf ball.

Rice, pasta, chips and pretzels

A 1/2-cup serving of food is about the size of a scooped handful—or a tennis ball. It's a standard serving size for cooked rice or pasta and for snacks such as chips or pretzels.

Meat and fish

A 3-ounce serving of meat or fish is about the size of a deck of cards.

Potatoes

Potatoes can grow in a wide range of shapes and sizes, but a typical serving is one medium-sized spud—about the size of a computer mouse.

Dry cereal

A baseball is a good comparison for a 1-cup serving of dry cereal.

Control your portions

Try these tips to help prevent overeating:

• Don't eat from the original container.
• Portion out servings into small bags or bowls.
• Serve food on small plates.
• Keep serving dishes off the dinner table.
• Eat at the table, and focus on your food.
• Order appetizers rather than entrees.
• Order the small size at fast-food restaurants.

Savor the moment

Mindful eating can help smaller portions feel more satisfying.

Dig in.