By understanding the average portion size of different foods, you can help prevent overeating. The following are general estimates for a variety of foods:

• Protein: 1 serving is no larger than the size of your palm, or 3 oz
• Starchy side dishes: the size of a tennis ball
• Medium piece of fruit: tennis-ball size
• One ounce of cheese: about the size of 4 dice
• Cabbage family: 1 cup raw, 1/2 cup cooked
• Dark leafy greens: 1 cup raw
• Water: 6-to-8 8-oz. glasses per day
• Beans and legumes: 1/2 cup cooked
• Whole grains: 1 slice whole-wheat bread, 1/2 cup cooked grains, cereal or pasta, 1 oz. ready-to-eat cereal

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