The average person does not eat 1 serving of a food but usually eats 1 1/2 to 3 servings! It is important to understand the concept of portion size and recognize that all foods should be eaten in different amounts. Rest assured, there ARE ways for you as a dieter, a consumer and a food lover to visualize what a portion size looks like! This tool will help you to eat the foods that you like, as long as you control your portion size. This is extremely important when you plan your sensible meals in order to keep your health plan on track. Portion control should also be used when consuming snacks. 

Food	Group  Item  Recomended	Serving Sizes	Portion Size
	Pasta, cooked cereal  Rice  Bagel, roll, biscuit  Muffin	1/2 cup  1/2 cup 1/2 bagel 1 small item	Your fist (1 cup)  Cupcake wrapper  6-oz can of tuna  Standard lightbulb
	Fresh Fruit	1 medium piece	Tennis ball
	Potato  Vegetables (raw or cooked)	1 small item  1/2 cup	Bar of soap  Ice-Cream scoop
	Fat Free MilkNonfat yogurt  Low fat cheese	1 cup  1 ounce	Regulation take-out cup Pair of dice, Thumb
	Lean red meat, poultry or fish	3 ounces	Computer mouse, Deck of cards, Palm (minus fingers)
	Margarine, vegetable oils or mayonnaise  Diet margarine or reduced calorie  Regular salad dressing  French fries  Slice of cake	1 teaspoon   mayonnaise 1 tablespoon 10 fries 3" x 3" slice	A quarter, thumb tip    2 tablespoons  2 tea bags 1/2 Ping-pong ball  10 pen caps Stack of post-it notes