Weighing and measuring your food is always best, but if it is not possible, you can approximate your portions using the list below.
| 1 portion of red meat | The palm of your own hand- (not including fingers about 1” thick) |
| 1 portion of poultry | The palm of your own hand and extending up to the first line of Your middle finger. |
| 1 portion of fish | The palm of your own hand and extending to the tip of your Middle finger. |
| 1 cup of potatoes, rice, pasta or cereal | The size of baseball |
| 1 small or 6oz. Potato | Computer mouse |
| 1-2 oz. standard bagel | The size of a hockey puck (or the original lenders bagel) |
| 2 Tbsp of peanut butter | The size of a golf ball |
| 1 Tbsp of salad dressing | 2 capfuls of a 1 liter bottle of soda |
| 1 Tsp of anything | The size of a pre-wrapped pat of butter |
| 1 Slice of cheese | The size of a computer disk |
| 1 Slice of deli meat | The size of a computer disk |
| 1oz. of protein | The size of a matchbook |
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