2010 Dietary Guidelines: How to Eat According to the New Food Pyramid, MyPlate
A 4-ounce serving of fish is about the size of a checkbook. A healthy 3-ounce serving of meat or poultry is equivalent to a deck of cards or a bar of soap. Other sources of protein include beans (1⁄4 cup is 1 ounce), eggs (one egg is 1 ounce), nuts (49 pistachios, 23 almonds, 14 walnut halves or 2 tablespoons of nut butter all count as 2 ounces of protein). Aim for: 5 1⁄2 ounces.