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Portion size guide pdf

Printable portion size guide 2025

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The document is a Portion-Size Guide created by WebMD, designed to help individuals accurately assess serving sizes while dining out. It provides visual comparisons for various food items, such as using common objects to represent portion sizes (e.g., 1 cup = baseball, 3 oz meat = deck of cards). The guide covers categories including grains, dairy, fats, fruits, vegetables, meats, and mixed dishes, aiming to promote healthier eating habits in an age of super-sized portions.

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Click ‘Get Form’ to open the printable portion size guide in the editor.
Review the basic guidelines section, which provides visual comparisons for common portion sizes. Familiarize yourself with these references as they will help you estimate servings accurately.
Navigate through each food category: Grains, Dairy & Cheese, Fats & Oils, Fruits & Vegetables, and Mixed Dishes. Each section lists specific items along with their corresponding visual size indicators.
Use the cut lines provided in the document to prepare your wallet-sized guide. You may want to laminate or tape it for durability.
Once printed and cut, keep this guide handy for easy reference while dining out or preparing meals at home.

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Got questions?

We have answers to the most popular questions from our customers. If you can't find an answer to your question, please contact us.

What is the daily recommended portion size?

Adults and children who need 2,000 calories daily should eat or drink about 3 cups of dairy each day.

What is the handy guide to portion size?

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.

How do I calculate my portion?

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.

How do I figure out my portion size?

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.

What is a 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 cup of cooked fruit, vegetables, beans, or starch. Your thumbnail equals about 1 teaspoon of butter or margarine.

portion size chart pdf

Food serving sizes Chart Pdf Food serving sizes Chart in grams Food serving sizes Chart for adults Portion size chart for weight loss Standard portion size of main course Portion size guide for adults in grams Hand portion sizes pdf Serving size examples

How do I know what my portion size should be?

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.