| Serving Sizes of food | |||||||
| tennis Ball or | |||||||
| baseball | Hockey Puck | deck of cards | two dice | one die | |||
| 2 cup (or about) | 1 cup (or about) | 2/3 cup to 3/4 cup | 1/2 cup | ( ) tablespons | 3 oz | 2 teaspoon | one teaspoon |
| Vegetables | |||||||
| Arugula | Alfalfa aprouts | green beans (2/3 cup) | Artichoke hearts | Marinara Sauce (2 Tab) | |||
| Bok choy cabbage (raw) | Bean sprouts | kale cooked (2/3 cup) | Asparagus | Salsa (4 Tab = 1/4 cup) | |||
| Chinese cabbage (raw) | Bell pepper | green onions (scalloins) | Bamboo shoots | Shallots (3 Tab) | |||
| lettuce (iceburg or romaine) | Broccoli | summer squash 3/4 c) | Beets | Tomato Paste (2 Tab) | |||
| Spinach raw | Raw cabbage | water chestnuts (3/4 c) | brussel sprouts | Tomato Sauce (5.3 Tab =1/3 cup) | |||
| Bok choy cabbage (cooked) | Zucchini (3/4 cup) | Cabbage, green or red (cooked) | |||||
| Chinese cabbage (cooked) | Carrots | ||||||
| Cabbage, green or red (raw) | Colard greens | ||||||
| Cauliflower | Leek | ||||||
| Celery (4 stalks) | mushrooms canned | ||||||
| Cucumber (1 med) | okra | ||||||
| Eggplant | onions | ||||||
| Mushrooms | spinach cooked | ||||||
| Tomato | Tomatillo | ||||||
| Stewed tomatos | |||||||
| Yambean | |||||||
| Fruits | |||||||
| Strawberries (1.5 cups) | Apple (1 sm) | Berries mixed (3/4 cup) | Applesauce (unsweetened) | Apple dried (5.3 Tab = 1/3 cup) | |||
| Watermelon (1.25 cups) | Apricot (4 whole, 8 halves) | Blueberries (3/4 c) | Guava (2 fruits) | Applesauce sweet (5.3 Tab) | |||
| Banana (1 sm) | Grapefruit (1/2 large) | Litchi (10 fruits) | Breadfruit (4Tab = 1/4 cup) | ||||
| Blackberriles | Kiwi (1 large) | Mango | Dates (3 dates) | ||||
| Cantaloupe | Mandarine orange (3/4 c) | Peach in juice | Figs (2 small) (3 dried) | ||||
| Cherries 15 | Fruit cocktail (3/4 cup) | Pear in juice | Mixed fruit dried (3Tab) | ||||
| Grapes (about 30) | Orange (3/4 c - 1 med) | Pineapple in juice (2 rings) | Prunes (3 fruits) | ||||
| Honeydew | Peach (3/4 cup - 1 med) | Pomegranate | Raisins (2 Tab) | ||||
| Lemon (3 med) | Pear 1 sm | ||||||
| Melon balls | Quince 3 oz | ||||||
| Nectarine (1 fruit) | |||||||
| Papaya (1/2 fruit) | |||||||
| Plums 2 fruits | |||||||
| Raspberries | |||||||
| Star fruit (2 med) | |||||||
| Tangerine (1 lg or 2 sm) | |||||||
| Carbohydrates | |||||||
| Pumpkin (1.25 cup) | Mixed vegetables can or froz | Cereal cold flake (3/4 c) | Bagel (1/2 of 3 inch) | Animal crackers (6 crackers) | |||
| Squash winter cook (1 cup) | Noodles, Japan (soba)3/4 | Biscuit (1 sm) | Barley (1/3 cup) | ||||
| Orzo, cooked (3/4 cup) | Bread (1 slice) | Cereal granola low fat (1/4 cup) | |||||
| Parsnips (3/4 cup) | Bulgar (1/2 cup) | couscous (1/3 cup) | |||||
| Rutabaga, cooked (3/4c) | Bun or Roll (1 sm) | Graham crackers (1 rectangle) | |||||
| Sweet Potatoe (1/2 lg) | Cereal cold bran type | Egg noodles (1/3 cup) | |||||
| Corn canned (1/2 cup) | Rice noodles (1/3 cup) | ||||||
| Corn fresh (1/2 cup) | Macaroni pasta (1/3 cup) | ||||||
| Cornbread 1 ounce | Spaghetti pasta (1/3 cup) | ||||||
| Corn on cob (1/2 cob) | Brown rice (1/3 cup) | ||||||
| Melba crackers (1/2 cup) | Rice cooked (1/3 cup) | ||||||
| Saltines crackers (5 sqs) | Taco shell 1 med 5-in | ||||||
| Croutons (1/2 cup) | Tortilla,corn 1 6-in | ||||||
| English muffin (1/2) | Turnips, cooked 1/3 cup | ||||||
| Kasha (buckwheat or groats) | Waffle 1 4-in | ||||||
| Muffin (sm) | |||||||
| Pancake 1 cake 4 in | |||||||
| Pasta, whole-grain cooked 1/2c | |||||||
| Pita, whole-wheat 1/2 6 in | |||||||
| Potatoe mashed (1/2 cup) | |||||||
| Potatoe baby 3 | |||||||
| Potatoe baked (1/2 med) | |||||||
| Rice wild cooked (1/2 cup) | |||||||
| Protein and Dairy | |||||||
| Milk, buttermilk 8 oz= 1 cup | Beans, navy (3/4 cup) | Beans, baked (1/2 cup) | Beans, chickpeas (1/3c = 5.3 T) | Beef, ground reg (2 oz) | |||
| Milk, low-fat (8 oz = 1 cup) | Cheese,cottage,low fat 2/3 | Beans, black (1/2 cup) | Cheese, feta (1/4 cup = 4 Tab) | Beef, ground lean (2 oz) | |||
| Milk, skim or 1% (1 cup) | Peas,fresh or frozen(3/4c) | Beans, edamame (1/2 cup) | Cheese, Parmesan (1/4 cup) | Beef, rib eye trim fat (2 oz) | |||
| Yogurt,fat-free plain (1 cup) | Beans,kidney (1/2 cup) | Cheese,ricota part skim (1/3 c) | Beef, sirloin - trim fat (2 oz) | ||||
| Yogurt, unsweetened (1 c) | Beans, lowfat refried (1/2 c) | Cheese,soybean curd (1/3 cup) | Beef tenderloin - trim fat 2oz | ||||
| Yogurt reduced-cal@fruit(1c) | Cheese,shredded low fat (1/2 c) | Beef jerkey (1 oz) | |||||
| Soy milk low fat ( 1 cup) | Cheese, mozzerella part skim | Burger, vegetarian (3 oz) | |||||
| Chicken giblets (1/2 cup) | Burger, vegetarian crumb (4oz) | ||||||
| Egg whole (1 large) | Canadian bacon(2.5 oz) | ||||||
| Egg substitute (1/2 cup) | Cheese,American,fat-free (3 oz) | ||||||
| Lentils (1/2 cup) | Cheese, Cheddar,low fat (2 oz) | ||||||
| Peas green can (1/2 cup) | Cheese,feta (1.5 oz) | ||||||
| Cheese, Gouda (1 oz) | |||||||
| Cheese, Muenster (1 oz) | |||||||
| Cheese, Muester low fat (1.5) | |||||||
| Cheese,Swiss (1 oz) | |||||||
| Cheese,Swiss low fat L(2 oz) | |||||||
| Cheese, American (1 oz) | |||||||
| Cheese spread Am (1 oz) | |||||||
| Chicken breast skinless(2.5 oz) | |||||||
| Chicken drumstick skinless(2.5) | |||||||
| Chicken giblets (2.5 oz) | |||||||
| Clams fresh or can (3 oz) | |||||||
| Duck breast skinless (2.5 oz) | |||||||
| Fish,salmon,grill or broil (2 oz) | |||||||
| Fish,cod,grill or broil (3 oz) | |||||||
| Fish, haddock, g or b (3 oz) | |||||||
| Fish, halibut, g or b (3 oz) | |||||||
| Fish, orange roughy, g or b (3oz) | |||||||
| Ham (3 oz) | |||||||
| Lamb, lean ground (2 oz) | |||||||
| Lamb lean (2 oz) | |||||||
| Lobster, boiled (4 oz) | |||||||
| Mussels (2 oz) | |||||||
| Phesant brest,skinless (3 oz) | |||||||
| Pork chops, boneless trim (3 oz) | |||||||
| Pork sausage (2 small links) | |||||||
| Pork tenderloin trim (3 oz) | |||||||
| Scallops (3 oz) | |||||||
| Shrimp (4 oz) | |||||||
| Temph (2 oz) | |||||||
| Tuna (3 oz or 1/2 cup) | |||||||
| Turkey, dark (2 oz) | |||||||
| Turkey, white (3oz) | |||||||
| Veal (3 oz) | |||||||
| Venison (3 oz) | |||||||
| Fats | |||||||
| Avacodo 1/6 fruit) | Bacon,turkey (1 slice) | Margarine ,tub (2 tea) | Butter,reg (1 tea) | ||||
| Olives, black (9 lg or 12 sm) | Bacon, pork (1 slice) | Spread,non-trans-fat(2 tea) | Butter, whip (1.5 tea) | ||||
| Olives, green (9 lg or 12 sm) | Coconut, shread sweet (1.5 Tab) | Mayonaise,reg (2 tea) | Margarine (1 tea) | ||||
| Cream, heavy (1 Tab) | Salad dress,French (2 tea) | Oil,canola (1 tea) | |||||
| Cream, whipped (4 Tab) | Salad dress,ranch (2 tea) | Oil, corn (1 tea) | |||||
| Cream cheese, fat-free (3 Tab) | Salad dress,mayo (2 tea) | Oil, olive (1 tea) | |||||
| Cream cheese, reg (1 Tab) | Oil, peanuts (1 tea) | ||||||
| Creamer,nondairy,flavor (1 Tab) | Oil, safflower (1 tea) | ||||||
| Creamer,non,flavor,reduce-fat (1.5) | Peanut butter (1.5 tea) | ||||||
| Creamer,nondairy,plain (2 Tab) | Salad dress, Italian (1 tea) | ||||||
| Creamer,non,plain,light (2.5 Tab) | Shortening,veg (1 tea) | ||||||
| Gravy,canned (ave=1/3 cup 5.3 T) | |||||||
| Guacamole (2 Tab) | |||||||
| Half and Half (2 Tab) | |||||||
| Honey mustard dressing (1.5 Tab) | |||||||
| Margarine, tub,reduce fat (1 Tab) | |||||||
| Light spread,non-trans-fat (1 Tab) | |||||||
| Mayonaise,fat-free (4 Tab) | |||||||
| Mayonaise,low-cal (1 Tab) | |||||||
| Nuts, almonds (4 tea = 7 nuts) | |||||||
| Nuts, Brazil (1 nut) | |||||||
| Nuts, cashew (4 whole) | |||||||
| Nuts, hickory (2 whole) | |||||||
| Nuts, peanuts (8 whole) | |||||||
| Nuts, pecans (4 halves) | |||||||
| Nuts, walnuts (4 halves) | |||||||
| Salad dressing,French,fat-free (2T) | |||||||
| Salad dressing, Itallian,fat-free(4T) | |||||||
| Salad dressing, ranch,fat-free (3 T) | |||||||
| Salad dressing,mayo-type,ff, (3 T) | |||||||
| Seeds,flaxseed,ground (1 Tab) | |||||||
| Seeds, pumpkin (1 Tab) | |||||||
| Seeds, sesame (1 Tab) | |||||||
| Seeds,sunflower (1 Tab) | |||||||
| Sour Cream, fat free (4 Tab) | |||||||
| Sour Cream, (2 Tab) | |||||||
| Tartar sauce, low fat (2 Tab) | |||||||
| Whipped topping,nondairy (4 Tab) | |||||||
| Sweets | |||||||
| Gelatin dessert (1/2 cup) | Chocolate chips, semisweet(4 Tab) | ||||||
| Jelly beans (20 sm or 8 lg) | Cranberry sauce, canned (3 Tab) | ||||||
| Frosting,chocoate (1 Tab) | |||||||
| Fruit butter, apple (2.5 Tab) | |||||||
| Hard candy (4 pieces) | |||||||
| Honey (1 Tab) | |||||||
| Jelly or Jam (4 Tab) | |||||||
| Molasses (1.5 Tab) | |||||||
| Rhubarb, cooked sweet (1/4 cup) | |||||||
| Brown Sugar (2 Tab) | |||||||
| Sugar (4 tea = 1.3 Tab) | |||||||
| Sugar, powdered (2 Tab) | |||||||
| Syrup, light corn (1 Tab) | |||||||
| Syrup, maple (1.5 Tab) | |||||||
| Topping,butterscotch (1.5 Tab) | |||||||
| Topping, caramel (1.5 Tab) | |||||||
| Topping, chocolate (1.5 Tab) | |||||||
| Topping, strawberry (1.5 Tab) | |||||||
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