Many foods match up to everyday objects. For example, a medium pepper is about the size of a baseball and equals one vegetable serving. While not all foods match visual cues, this method can help you become better at gauging serving sizes and practicing portion control.

➡️Fruits.

One fruit serving is about the size of a tennis ball. For example, a small apple equals one serving, or about 60 calories. The same is true for a medium orange.

➡️Vegetables.

One vegetable serving is about the size of a baseball. Half a cup of cooked carrots equals one serving, or about 25 calories. The same is true for a medium tomato or bell pepper.

➡️Proteins.

One protein serving is no bigger than a deck of cards. A piece of cooked skinless chicken (2 to 2 1/2 ounces) equals one serving, or about 110 calories. This is the same as a serving of a 3-ounce vegetarian burger.

➡️Fats.

One fat serving is about the size of a pair of dice. For example, 2 teaspoons of regular mayonnaise equal one fat serving, or about 45 calories. And 1 tablespoon of trans fat-free light margarine counts as a serving, as does 1 teaspoon of butter.

Sources - https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/portion-control/art-20546800#:~:text=Research%20has%20shown%20that%20people,an%20exact%20amount%20of%20food.

Photo Credits -

https://www.sweat.com/blogs/nutrition/portion-control