Printable portion size guide 2025

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Adults and children who need 2,000 calories daily should eat or drink about 3 cups of dairy each day.
You can use your hand to help you guide your portion sizes: Your fist is about the size of a cup. The palm of your hand is about the size of 3 ounces of meat. Your thumb is the same size as 1 ounce of cheese.
High protein foods: palm-sized serving for women and two palm-sized portions for men. Vegetables or fruit: one cupped-hand portion. High carb foods: fist-sized portion for women and two fist-sized portions for men. High foods: one thumb-sized portion for women and two for men.
Use your hand and other everyday objects to measure portion sizes: One serving of meat or poultry is the palm of your hand or a deck of cards. One 3-ounce (84 grams) serving of fish is a checkbook. One half cup (120 mL) of ice cream is a tennis ball. One serving of cheese is a pair of dice.
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 cup of cooked fruit, vegetables, beans, or starch. Your thumbnail equals about 1 teaspoon of butter or margarine.
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Use your hands serving guides High protein foods: palm-sized serving for women and two palm-sized portions for men. Vegetables or fruit: one cupped-hand portion. High carb foods: fist-sized portion for women and two fist-sized portions for men. High foods: one thumb-sized portion for women and two for men.

portion control chart