I'm always one to look for the easier way to do things. This holds true to trying to figure out serving sizes. Sorry, I'm just not too likely to pull out a food scale or measuring cups everytime I eat. Here is a "handy" guide to portion sizes put together by Witchita State University.
http://education.wichita.edu/caduceus/examples/servings/handy_reminders.htm
One of the easiest ways to visually estimate portion sizes is to use an everyday item that you carry around with you all the time, your hand.
-1 ounce of cheese is about the size of your thumb
-A teaspoon of margarine is about the size of your thumb tip
-1 cup of milk, yogurt or chopped fresh greens is about the size of a small hand holding a tennis ball
-1 oz nuts or small candies:About one handful
-2 oz chips or pretzels:About two handfuls
-1 cup: About the size of a man's fist
-A ½ cup of cut fruit, cooked vegetables, pasta, rice is about the size of a rounded handful
-3 ounces of meat, poultry, or fish are about the size of a women's palm
-1/2 cup of cut fruit, vegetables, or pasta is about the size of a small fist
-One ounce of snack foods--pretzels, etc. equals a large handful
Because hand sizes vary according to body, size, gender, and age, it may be easier to estimate portion sizes using some common household items.
-One piece fruit or potato: About the size of a regular (60 watt) light bulb
-One-half cup of vegetables is about the size of a light bulb
-1/2 cup: about the size of a racquet ball
-One cup of pasta is the size of a tennis ball
-3/4 cup: about the size of a tennis ball
-1 fruit serving = ½ cup canned or 1 medium fruit: is about the size of a tennis ball
-1 1/2 - 2 oz cheese: About the size of a 3.5" computer disk or a tube of lipstick or three dominos
-3 oz. meat/poultry/fish: About the size of a deck of cards or cassette tape
-2 TB peanut butter: About the size of a golf ball
-One bagel is the size of a hockey puck
-A medium potato should be the size of a computer mouse
-One teaspoon of peanut butter equals one dice.
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