7 easy ways to measure food portions so you know exactly how much you're eating. When a food scale or measuring cups aren't handy, you can still estimate your portion.

Remember

	1.		3 ounces of meat is about the size and thickness of a deck of playing cards or an audiotape cassette
	2.		3 ounces of meat is about the size and thickness of a deck of playing cards or an audiotape cassette
	3.		1 ounce of cheese is about the size of 4 stacked dice.
	4.		½ cup of ice cream is about the size of a racquetball or tennis ball.
	5.		1 cup of mashed potatoes or broccoli is about the size of your fist.
	6.		1 cup of mashed potatoes or broccoli is about the size of your fist.
	7.		1 ounce of nuts or small candies equals one handful.

Most Important
Especially if you're cutting calories, remember to keep your diet nutritious.

• 2-4 servings from the Milk Group for calcium
• 2-3 servings from the Meat Group for iron
• 3-5 servings from the Vegetable Group for vitamin A
• 2-4 servings from the Fruit Group for vitamin C
• 6-11 servings from the Grain Group for fiber

Courtesy of the National Dairy Council.