Understanding the right serving size is key to creating balanced meal portions that satisfy without overindulging. By
focusing on healthy meal ingredients like fresh vegetables, lean proteins, and whole grains, you can ensure every
plate is both nutritious and delicious.
Portion size is a common topic in wellness consults and grocery store tours. Most people have heard that they should have a certain number of servings from each food group daily. However, there are often questions about what exactly a serving or portion size means.
Food labels help identify the nutritional content of foods and can prevent overconsumption of calories and fat. But when it comes to portion sizes, it’s important to balance your plate properly—following the MyPlate guideline for healthy eating.
Building a Balanced Plate
A general guideline for each meal includes:
✔️ A grain
✔️ Two fruits or vegetables
✔️ A protein
✔️ A dairy serving
To understand what this looks like, use this handy serving size guide:
Serving Size Guide
| Food Group | Portion Size | Comparable Size |
|---|---|---|
Vegetables |
1 cup spinach or salad mix | Baseball |
| 1 cup cooked vegetables | Baseball | |
| Baked potato | Computer mouse | |
| Fruits | 1 medium fresh fruit (apple, orange) | Tennis ball / Fist |
| ¼ cup dried fruit | Golf ball | |
| ½ cup fresh or canned fruit | Computer mouse | |
| ¾ cup juice | Small foam cup | |
| Dairy | 1 ounce cheese | Lipstick tube / Pair of dice |
| 8 ounces milk | Measuring cup | |
| 1 cup yogurt | Baseball / Tennis ball | |
| Protein | 3 ounces meat | Deck of cards / Palm of hand |
| 2 Tbsp. nut butter | Golf ball | |
| 3 ounces fish | Checkbook | |
| Grains | ½ cup rice, pasta, hot cereal | ½ Baseball |
| 1 pancake | CD/DVD | |
| 3 cups air-popped popcorn | 3 Baseballs | |
| 1 slice of bread | CD/DVD case | |
| 1 ounce pretzels | Tennis ball | |
| Oils & Condiments | 1 tsp. butter | Tip of thumb |
| 1 Tbsp. dressing, mustard, ketchup, mayo | Thumb |
Find Everything You Need at Busch’s Fresh Food Market
We’ve got everything you need for any baking product you undertake! Better yet, skip the baking and head to our
bakery, where you will always find a mouthwatering variety of fresh baked sweet treats, breads, and more. Since 1975,
Busch’s Fresh Food Market has served customers in Michigan, first as a small business, and now as a privately held
independent supermarket chain with 16 local grocery stores expanded services like grocery delivery and over 1,500
associates. Proud to be mitten born and raised, we bring our customers local products grown and produced right here
in Michigan. Our hometown local food market combines today’s emphasis on freshness and style with our traditional
values, personal service, and wholesomeness. When you enter our grocery store, you will find everything from fresh
meat and produce to baked goods, beer, and wine, all chosen because of their superior ingredients and exceptional
flavor. Shop Busch’s Fresh Food Market in-store or online at Buschs.com