How to Scale Down Your Portions
A portion is the amount of food you put on your plate. Use these suggestions to keep portions in control and manage your weight.
![Baseball](/getattachment/254aee2d-9f28-42c2-bcf1-8953da5669e4/Baseball_888x507.jpg?lang=en-US&ext=.jpg)
Baseball
A baseball or an average-sized fist equals about 1 cup and is a good portion of raw or cooked vegetables, whole fruit, low-fat dairy and cereal.
![A fist next to a portion of broccoli](/getattachment/d25081a8-27d7-431e-8887-48e4b57b3580/Portion-Sizes_Fist_888x507.jpg?lang=en-US&ext=.jpg)
Two Fists
Aim for eating about 2 cups of fresh greens and 2 cups of other colorful vegetables daily — 2 cups is the size of your fists put together.
![Tennis Ball](/getattachment/6116fdb9-8c8a-4227-8204-39cc73410211/Tennis-Ball_888x507.jpg?lang=en-US&ext=.jpg)
Tennis Ball
It’s very easy to overload your plate with pasta, rice and potatoes. Make your portion the size of a tennis ball or ½ cup.
![Deck of Cards](/getattachment/230a5ec4-8e55-4ef4-8c71-ef3ae7a642e2/Deck-of-Cards_888x507.jpg?lang=en-US&ext=.jpg)
Deck of Cards
Enjoy lean proteins in 3-ounce portions, which is about the same size as a deck of cards or the palm of your hand.
![Thumbs up](/getattachment/b87aee88-0e22-47e6-abfd-ea09bbac4650/Thumb.jpg?lang=en-US&ext=.jpg)
Thumb
Use your thumb to gauge a 1 tablespoon portion of peanut butter, sunflower butter other nut and seed spreads and healthy oils.
![Postage stamps](/getattachment/49d4c5e4-89bd-4a70-bca6-d02fdf774f7f/Postage-Stamp.jpg?lang=en-US&ext=.jpg)
Postage Stamp
Keep portions of added sugars to the size of a postage stamp.
![Handful of almonds](/getattachment/9205fbb7-b6ce-41c9-bf2b-a729ae4d4890/Handful_888x507.jpg?lang=en-US&ext=.jpg)
Handful
Unsalted almonds and walnuts are a healthy snack. Keep them to a small handful of 10 – 20.
This content reviewed by Michelle MacDonald, MS, RDN, CDE, February 2020.