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Portion Sizes for Various Foods

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Mixed Nuts

1 oz or about 1/4 cup

Steak

3 oz (about the size of a smartphone)

Chocolate

1 oz

Chicken Breast

3 oz (cooked)

Apple

1 medium-sized apple (about 3 inches in diameter)

Rice

1/2 cup (cooked)

Salad Greens

1-2 cups (raw)

Cheddar Cheese

1 oz or about a 1-inch cube

Pasta

2 oz dry (about 1 cup cooked)

Peanut Butter

2 tablespoons

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