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 Seven Ways to Size Up Your Servings

 Measure food portions so you know exactly how much food you're eating.
When a food scale or measuring cups aren't handy, you can still estimate your portion.

Remember:
1 3 ounces of meat is about the size and thickness of a deck of playing cards or an audiotape cassette. Meat Serving Size 
2 A medium apple or peach is about the size of a tennis ball. Fruit Serving Size
3 1 ounce of cheese is about the size of 4 stacked dice. Cheese Serving Size
4 1/2 cup of ice cream is about the size of a racquetball or tennis ball. Ice Cream Serving Size
5 1 cup of mashed potatoes or broccoli is about the size of your fist. Vegetable Serving Size
6 1 teaspoon of butter or peanut butter is about the size of the tip of your thumbl. Butter Serving Size
7 1 ounce of nuts or small candies equals one handful. Candies/Nuts Serving Size
MOST IMPORTANT
Especially if you're cutting calories, remember to keep your diet nutritious.
  2-4 servings from the Milk Group for calcium
  2-3 servings from the Meat Group for iron
  3-5 servings from the Vegetable Group for vitamin A
  2-4 servings from the Fruit Group for vitamin C
  6-11 servings from the Grain Group for fiber

Courtesy of the National Dairy Council.