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FOOD SYMBOL COMPARISON SERVING SIZE Dairy: Milk, Yogurt, Cheese Cheese (string cheese) Pointer finger 1½ ounces Milk and yogurt (glass of milk) One fist 1 cup Vegetables Cooked carrots One fist 1 cup Salad (bowl of salad) Two fists 2 cups Fruits Apple One fist 1 medium Canned peaches One fist 1 cup Grains: Breads, Cereals, Pasta Dry cereal (bowl of cereal) One fist 1 cup Noodles, rice, oatmeal (bowl of noodles) Handful ½ cup Slice of whole-wheat bread Flat hand 1 slice Protein: Meat, Beans, Nuts Chicken, beef, fish, pork (chicken breast) Palm 3 ounces Peanut butter (spoon of peanut butter) Thumb 1 tablespoon Serving-Size Chart HealthyEating.org MM/07-17/2,800 ©2014 Dairy Council of California, rev 2016

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Page 1: Serving-Size Chart - Dairy Council of California SYMBOL COMPARISON SERVING SIZE Dairy: Milk, Yogurt, Cheese Cheese (string cheese) Pointer finger 1½ ounces Milk and yogurt (glass

FOOD SYMBOL COMPARISON SERVING SIZE

Dairy: Milk, Yogurt, Cheese

Cheese (string cheese) Pointer finger 1½ ounces

Milk and yogurt (glass of milk)

One fist 1 cup

Vegetables

Cooked carrots One fist 1 cup

Salad (bowl of salad)

Two fists 2 cups

Fruits

Apple One fist 1 medium

Canned peaches One fist 1 cup

Grains: Breads, Cereals, Pasta

Dry cereal (bowl of cereal)

One fist 1 cup

Noodles, rice, oatmeal (bowl of noodles)

Handful ½ cup

Slice of whole-wheat bread Flat hand 1 slice

Protein: Meat, Beans, Nuts

Chicken, beef, fish, pork (chicken breast)

Palm 3 ounces

Peanut butter (spoon of peanut butter)

Thumb 1 tablespoon

Serving-Size Chart

HealthyEating.org MM/07-17/2,800©2014 Dairy Council of California, rev 2016

Page 2: Serving-Size Chart - Dairy Council of California SYMBOL COMPARISON SERVING SIZE Dairy: Milk, Yogurt, Cheese Cheese (string cheese) Pointer finger 1½ ounces Milk and yogurt (glass

ALIMENTO SÍMBOLO COMPARACIÓN PORCIÓN

Lácteos: Leche, Yogur, Queso

Queso (queso para deshebrar)

Dedo índice 1½ onzas

Leche y yogur (vaso de leche)

Un puño 1 taza

Verduras

Zanahorias cocidas Un puño 1 taza

Ensalada (tazón de ensalada)

Dos puños 2 tazas

Frutas

Manzana Un puño 1 mediana

Duraznos enlatados Un puño 1 taza

Granos: Panes, Cereales, Pasta

Cereal seco (tazón de cereal)

Un puño 1 taza

Fideos, arroz, avena (tazón de tallarines)

Puñado ½ taza

Rebanada de pan integral Mano extendida 1 rebanada

Proteína: Carne, Frijoles, Nueces

Pollo, carne, pescado, puerco (pechuga de pollo)

Palma 3 onzas

Crema de cacahuate (cucharada de crema de cacahuate)

Pulgar 1 cucharada

Gráfica de Comparación de Porciones

HealthyEating.org MM/07-17/2,800©2014 Dairy Council of California, rev 2016


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