Whether you are counting carbohydrates or watching portion sizes, the guide below will help you visualize the appropriate serving size for each of a variety of foods.

1 ounce cooked meat, poultry, or fish = A matchbook

3 ounces cooked meat, poultry, or fish = A deck of playing cards, a cassette tape, or the palm of a woman’s hand

1 slice cheese = A coaster

1 ounce cheese = 4 dice or a tube of lipstick

2 tablespoons peanut butter = A golf ball

1 standard bagel = A hockey puck or a 6-ounce can of tuna

1 cup potatoes, rice, or pasta = A fist or a tennis ball

1 medium potato = A computer mouse or 1 small bar of soap

1⁄2 cup cooked vegetables = 6 asparagus spears, 7 to 8 baby carrots or carrot sticks, 1 ear of corn, or 3 spears broccoli

1⁄2 cup chopped fresh vegetables = 3 regular ice cubes

1 cup chopped fresh leafy greens = 4 lettuce leaves

1 medium orange or apple, or 1 cup fruit or yogurt = A baseball

Source: National Center for Nutrition and Dietetics of The American Dietetic Association and its Foundation, ADAF