The Scoop on Serving Sizes

One size does not fit all when it comes to servings of food. A serving of peanut butter, for instance, is not the same amount as a serving of fruit.

Some foods are weighed in ounces; some are measured in spoons or cups. Others, like fruits, are based on an average, or medium, size. What does that all mean? Try these descriptions on for, um, size.

Ounces

* A serving of meat, poultry or fish is 2 to 3 ounces.

* A serving of natural cheese is 1 1/2 ounces; a serving of processed cheese is 2 ounces.

(One ounce of cheese is about the size of a domino. Three ounces is about the size and thickness of a deck of cards.)

Tablespoons, Teaspoons

* A serving of peanut butter is 2 tablespoons.

* A serving of salad dressing is 1 tablespoon.

* A serving of fat, oil or sugar is 1 teaspoon.

(Two tablespoons is about the size of a walnut. One tablespoon is about the size of a quarter. One teaspoon is about the size of a penny.)

Cups

* A serving of the following foods is 1/2 cups:

--Cooked cereal, rice or pasta.

--Cooked or chopped raw vegetables.

--Chopped, cooked or canned fruit.

* A serving of vegetable or fruit juice is three-fourths cup.

* A serving of raw leafy vegetables, berries, milk or yogurt is 1 cup.

* A serving of ready-to-eat cereal is one-half cup, three-fourths cup or 1 cup. The “Nutrition Facts” label on the cereal box tells you how much one serving is.

(Half a cup is about the size of an ice cream scoop. Three-fourths of a cup is the size of a standard foam cup. One cup is about the size of an 8-ounce container of yogurt.)

A Medium-Sized Piece

* A serving of fresh, whole fruit is one medium-sized piece.

* A serving of melon is one 2-inch slice.

(A medium-sized fruit is about the size of a small fist. A 2-inch slice of melon is about the width of three fingers.)

Source: StayWell Co.