Many people over consume because they guess at what the term “portion” means.  

In the case of a processed food (bagged, boxed, canned) products, it is always important to check the label for serving sizes.  

Here is a visual guide to portion size:


Protein: (cooked) 3-4 oz. or the size of your palm or a deck of cards


Nuts: 1/3 cup or a loose pile inside the lid of a take-out coffee lid

Fat: 1 Tablespoon or the size of a postage stamp

Cooked pasta, rice, grain or cereal:  1/2 cup or the size of 1/2 of a baseball (restaurants are notorious for over-serving these items because they are cheap and take up a lot of space on your plate).  

Fruit: 1 medium sized piece (1/2 cup) or the size of a standard light bulb

Cheese: 2 ounces or the equivalent of 4 dice

Dry cereal: 1 cup or the size of a hockey puck.

Greens:  There are really no portion restrictions.  Greens are the most nutrient dense food there is.  They are loaded with nutrients, as well as fiber which will fill you up and is important for the motility of the gut.  

Try to add greens to every meal. They can be added to smoothies, used on a sandwich or wrap, eaten is salads on the side of a meal or as a meal with some protein.   


Being able to use these visuals will help you control your portion sizes without having to measure and weigh your food.

Please feel free to contact me with any questions you may have or to discuss this topic and your best health further at

Be Your Best Health,

Dr. Sage Campione


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