Portion Size Plate

Vegetables

1 small baked/sweet potato = computer mouse

1 cup broccoli = baseball

1 cup carrots = baseball

1 ear of corn = length of pencil (about 8 inches)

1/2 cup mashed potatoes = lightbulb

1 cup cooked vegetables = baseball

1 cup raw leafy greens = baseball
Milk & Dairy

1 1/2 oz. hard cheese = 3 dice

1 cup yogurt = baseball (or 8 oz. container)

1/2 cup frozen yogurt = lightbulb

1/2 cup ice cream = lightbulb
Grains

1 bagel (about 3-4 inches in diameter) = 6 oz. can of tuna

1 biscuit = hockey puck

1 slice of bread = cassette tape

1 cup flaked cereal = baseball

1/2 cup couscous = lightbulb

1 cup cooked pasta = baseball

1 cup popcorn = baseball

1/2 cup cooked rice = light bulb

1 waffle or pancake = compact disc
Meat, Fish & Beans

1/4 cup almonds = golf ball (about 23 almonds)

3 oz. cooked lean beef = deck of cards

1/2 cup cooked beans = lightbulb

3 oz. cooked chicken = deck of cards

3 oz. cooked fish = checkbook

2 Tbsp. hummus = golf ball

1 oz. lunch meat = 1 compact disc

1/4 cup pistachios = golf ball (about 12 pistachios)

1/2 cup tempeh = cassette tape

3 oz. tofu = cassette tape

1/4 cup walnut halves = golf ball (about 7 walnut halves)
Fruits

1 cup or medium-sized apple = baseball

1 banana = length of pencil (about 8 inches)

1/2 cup blueberries = lightbulb

1 oz. dried fruit (apricots, prunes, pears, etc.) = golf ball

1/2 cup grapes = lightbulb (about 16 small grapes)

1/4 cup raisins = golf ball

1 cup strawberries = baseball (about 12 berries)
Fats & Oils

1 Tbsp. butter, margarine, or salad dressing = poker chip

1 Tbsp. mayonnaise = poker chip

1 Tbsp. olives = poker chip (about 5 medium olives)
Sweets & Treats

2 inch square brownie = package of dental floss

1 slice of cake (3.5 oz.) = deck of cards

1 oz. chocolate = package of dental floss

2 oz. cinnamon roll = hockey puck

1 cookie = 2 poker chips

1/2 cup ice cream = lightbulb

1/2 cup frozen yogurt = lightbulb

1 muffin = hockey puck

1 cup pudding = baseball
Mixed Dishes

1 cup soup = baseball

2 to 3 pieces of bbq ribs = checkbook

1 (3 oz.) hamburger = deck of cards

1 burrito = checkbook

4 oz. fried calamari = lightbulb

3 oz. chicken parmesan = deck of cards

8 oz. chicken pot pie = baseball

1 cup chili = baseball

1 piece fried chicken = deck of cards (or 3 oz. chicken)

1 cup French fries = baseball (about 10 fries)

1 hero sandwich = checkbook (about 6 inches)

3 inch square of lasagna = baseball

1 cup lo mein = baseball

1 cup macaroni & cheese = baseball

3 oz. meat loaf = deck of cards

4 oz. nachos = checkbook (about 7 pieces)

1 slice pizza = 2 dollar bills

1 cup matter paneer = baseball

1 sandwich on regular sliced bread = 2 decks of cards

Get the Portion Size Plate to Go

Reviewed by Brunilda Nazario, MD on January 08, 2013

Sources:

Sources: ChooseMyPlate.gov

This tool does not provide medical advice. See additional information

You should always speak with your doctor or other qualified healthcare provider before you start or change any weight management or physical activity plan. This tool is intended for informational purposes only and does not provide medical advice and is not a substitute for professional medical advice from a qualified healthcare provider. Never stop or delay seeking treatment because of something you have read on the WebMD site. If you think you may have a medical emergency, call your doctor or 911 immediately.