Quick Method of Estimating Portions
Grain Group
1 serving = a slice of bread the size of a cassette tape
2 servings = a bagel the size of a hockey puck
1 serving = a large handful of cereal
1 serving = cooked cereal, rice, or pasta the size of a cupcake wrapper

Vegetable Group
1 serving = raw leafy vegetables equivalent to 4 outer romaine or iceberg leaves
1 serving = other vegetables, cooked or raw, the size of a small fist
2 servings = a medium potato the size of a computer mouse

Fruit Group
1 serving = a medium apple, orange, pear or peach the size of a tennis ball
2 servings = chopped, cooked, or canned fruit the size of a baseball

Milk, Yogurt, and Cheese Group
1 serving = natural cheese the size of a 9-volt battery
1 serving milk = 1 cup

Meat, Poultry, Fish, Dry Beans & Nuts Group
1 serving = cooked lean meat, fish, or poultry the size of a deck of cards
1 serving = peanut butter the size of a ping-pong ball
1 serving = a small handful of nuts or seeds