ce Portions Size Guide The real challenge to recording food intake is figuring out how much food was actually consumed. ONS Performance has created a convenient portion size guide to put in your wallet or purse so you know how many servings are on your plate regardless of whether you are eating at home or dining out. Cut out and fold on the dashed line. We suggest you laminate or tape for lasting use. EVERYDAY OBJECTS @arans (@ CHEESE & DAIRY cele, beseoae (QO rept cereal=basebat 4447202 3 ce or1 domino 1 pancake =€D 1or-Aslce of cheese Soto! yogurt = baseball 1/2cipicream = lightbulb 2p lightbulb ‘Loz0r2 thsp= got ball 1/2emppasta= lightbulb 1 thsp= pocker chip 1 sce ofbread = palm of hand : » e dezmanorcctens FRY Tbs shcey rock 1 thsp dressing = pocker chip 1 tbsp mayonnaise = poker chip 1 thsp olive oll= poker chip deckof cards 2 cups of popcorn = 2 baseballs 32 ch = iPod FRUIT & VEGETABLES MIXED FOODS ‘& DESSERTS, {slice of piza = 2 dollar ils ‘cup ofcereal= baseball Aeupofies= 10 ies 1M cupplstachios=24pstachios cup potato chips = 10-15 chips ‘Lup mixed vegetables = baseball -Lbaked potato = computer mouse foes 2tbps peanutbutter=golfball Hamburger (no bun) = deck of cards Sortofu = deck of cards 212" brownie = postt note 2 tbsp hummus = gol ball 3orslie of cake or cheescake finger widths | 1/2cup grapes = 16 grapes 1/4cup raisins = ee ™ CE Changing The Way The World Views Sports Nutrition visit us at onsperformance.com