serving portion

Serving & Portion Size

When it comes to servings and portion sizes, it’s not unusual for us to believe we’re eating a healthy and well-balanced meal even when we’re not. Typically most of us tend to underestimate the amount of food we eat and underestimate the size of our portions so that we’re actually consuming multiple times the recommended amount. So whether you’re living with diabetes, or just want to maintain a healthy and well-balanced diet, the following charts should help keep you on the right track.

What's A Serving?

A Serving Of...

Equals...

  • Fresh fruit or vegetables
    1 cup
  • Canned fruit or cooked vegetables
    1/2 cup
  • Starchy vegetables or dried beans
    1/2 cup
  • Bread
    1 slice
  • Dry cereal
    3/4 cup
  • Cooked cereal
    1/2 cup
  • Rice or pasta
    1/3 cup
  • Dairy products
    1cup
  • Lean meats, chicken and fish
    3 ounces
  • Oil, margarine, or butter
    1 teaspoon
  • Source: American Diabetes Association. Portion Sizes: A Key to Weight Loss. February 2006.

How Big Is One Portion?

 
 
 
 

Additional Diabetes Resources

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Portion Sizes: A Key to Weight Loss

American Diabetes Association

Download pdf 

 
 
 
 

Diabetes Advisor, Vol. 19, Practical Tips for Healthful Eating

American Diabetes Association

Download pdf 

 
 
 
 

Diabetes and Your Weight: What's the Connection?

American Diabetes Association

Download pdf 

 
 
 
 

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