A FIST = ONE CUP

Your fist is about the same size as one cup. A half cup serving of hot cereal, pasta, potato, corn, peas and beans, fruit and vegetable is equal to one serving. Rice is less (about 1/3 cup) and cold cereal is more like _ cup. Compare the size of your fist to the amounts of these foods that you are eating.

A HANDFUL = ONE OR TWO OUNCES OF SNACK FOOD

One handful equals an ounce of foods such as nuts. For bulkier snacks such as chips and pretzels, two handfuls equals one ounce which is the serving size listed on most snack-food labels. If you do not have measuring spoons, two tablespoons of liquid fits in your cupped hand.

Estimating Portion Sizes

A THUMB = ONE OUNCE OF CHEESE

In general one thumb-size chunk, is about one ounce of cheese. (Very hard cheeses such as aged parmesan, with very little water content, will weigh more than soft cheeses such as Mozzarella, which has more moisture).

A THUMB TIP = ONE TEASPOON

A smear of butter, peanut butter, and mayonnaise add to your fat calories and servings can add up quickly! If the amount you have eaten matches the size of the top part of your thumb, it's a teaspoon. If you eat three thumb-tip-size, you've eaten a tablespoon. The top part of your index finger is about a half teaspoon.

PALM = THREE OUNCES

A serving of meat is a lot less than you think. A serving is about 2-3 ounces. We should have 2-3 servings of meat and meat alternatives per day. After being cooked, the size of your palm - minus fingers and thumb — meets half your day's requirement.

Permission to use information and pictures has been granted by Kim Babcock RD, BA, CDE, Maureen Thornton, RN, CDE and Laurie Mark of Sugarbytes.com