Instructions: An Easy Way to Estimate Portions:
Your fist: About 1 cup or 1 medium whole fruit

Your thumb: About 1 oz. of meat or cheese

Your thumb tip: About 1 tbsp.

Your fingertip: About 1 tsp.

Your cupped hand: About 1 to 2 oz. nuts or pretzels Your palm (minus your fingers: About 3 oz. cooked meat, poultry or fish

Legumes (dry beans, lentils, or peas): 1/2 c. = 4 oz. cooked Potato, white or sweet: 1 large = 10 oz. uncooked or 8 oz. cooked

Beef, ham, lamb, pork, poultry, or veal: 1 slice = 2 oz. cooked meat
Beef or poultry, ground: 1 patty = 3 oz. cooked meat Chicken breast: 1= 3 oz. cooked meat
Chicken leg: 1=1 oz. cooked meat
Chicken thigh: 1=2 oz. cooked meat
Fish, lean (all except salmon, mackerel, anchovies, sardines, herring): 1 large fillet=6 oz. cooked fish

For the types of meat and cheese that have the lowest amounts of fat and calories, choose the following:
loin, round, or leg cuts of meat
low fat or nonfat hard, semisoft, or processed cheese -nonfat or lowfat (1-2%) cottage cheese -part-skim ricotta cheese

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