Excellent sites are USDA http://fnic.nal.usda.gov/dietary-guidance/myplatefood-pyramid-resources And the related http://www.choosemyplate.gov/food-groups/fruits.

html

Weight Equivalences
http://www.cuisinefrench.com/cgi/mdc/l/en/apprendre/infos_pratiques/equivalences/equiv_poids.html
The following information will help you to convert weights.

1/2 Cup
Water Flour Sugar Oil Fine salt Coarse salt Peppercorn Milk Grated cheese 110 g. 65 g. 115 g. 100 g. 115 g. 65 g.

1 Cup
220 g. 130 g. 230 g. 200 g. 230 g. 130 g.

1 Tbs
13 g. 17 g. 14 g. 20 g. 18 g. 10 g. -

1 Tsp
5 g. 6 g. 7 g. 6 g. 5 g. -

1/2 Tsp
3 g. 3 g. 4 g. 3 g. 3 g. -

1 Oz
30 g. -

1 tablespoon
Flour Sugar Cornflour Butter Icing sugar Cocoa Hazelnuts 10 grams 18 grams 9 grams 15 grams 10 grams 10 grams 10 grams

1 teaspoon
3 grams 5 grams 3 grams 5 grams 3 grams 3 grams 6 grams

Almond powder Baking powder Oil Ground pepper Fine salt Mustard

10 grams 10 grams 8 grams 8 grams 20 grams from 18 to 20 grams

6 grams 6 grams 4 grams 2,5 grams 6 grams 5 grams

serving size http://www.womansday.com/health-fitness/diet-weight-loss/portion-perfect-27486 Serving size wallet sized http://www.webmd.com/diet/printable/wallet-portion-control-size-guide

Serving size below http://www.sparkpeople.com/resource/slideshow.asp?show=12

1 tsp = One Die

1/4 cup = One Egg

1/2 cup = One Billiard Ball

1 cup = A Baseball

6 oz = A Hockey Puck

2 Tbsp = A Ping Pong Ball

2-3 oz = A Deck of Cards

1 oz = A Pair of Dice

Food Serving Sizes: A Visual Guide

http://www.diabeticlivingonline.com/diet/portions/food-serving-sizes-guide/
Here are some general guidelines for the number of daily servings from each food group*:

Grains and starchy vegetables: 6-11 servings a day Nonstarchy vegetables: 3-5 servings a day Dairy: 2-4 servings a day Lean meats and meat substitutes: 4-6 ounces a day or 4-6 one-ounce servings a day Fruit: 2-3 servings a day Fats, oils, and sweets: Eat sparingly

Whole Grain Bread

1 serving = 1 slice A slice of bread is proportional to the size of one DVD disc.

Butter
1 serving = 1 teaspoon One small pat of butter is equal to one serving size.

Green Peas
1 serving = 1/2 cup A serving-size side of green peas is equal to half of a baseball.

Air-Popped or Light Microwave Popcorn

1 serving = 3 cups Snack away on the healthier varieties of popcorn and enjoy a serving size of three baseballs.

Baked Potato or Sweet Potato

1 serving = 1/2 cup Choose a potato the size of a computer mouse.

Salad Greens
1 serving = 1 cup When making your perfect salad, the serving of greens should be the size of one baseball.

Reduced-Fat Salad Dressing

1 serving = 1/4 cup Top your salad with one golf-ball size serving of dressing.

Peanut Butter
1 serving = 1 tablespoon You're doing great if your peanut butter serving fits into half of a 1-ounce shot glass.

Bagel
1 serving = 1 ounce A bagel the size of half of a baseball is equal to one serving.

Pasta
1 serving = 1/3 cup cooked A serving of pasta is roughly the same size as one tennis ball.

Olive Oil
1 serving = 1 teaspoon Olive oil is a great alternative to butter, but remember to keep the serving size similar to one pat of butter.

Canned Fruit

1 serving = 1/2 cup Canned fruit in light juices is equal to half of a baseball.

Baked French Fries

1 serving = 1 cup + 1 teaspoon of canola or olive oil A serving of French fries looks like the equivalent of one baseball. Don't forget to account for the teaspoon of oil.

Shredded Cheese
1 serving = 2 tablespoons Toss your salad or taco with a serving of shredded cheese equal to one 1-ounce shot glass.

Broccoli
1 serving = 1/2 cup Enjoy a serving of steamed broccoli that's the size of half of a baseball.

100-Percent Orange or Apple Juice

1 serving = 4 ounces or 1/2 cup A fun-size juice box is the serving size you should aim for. Another way to think about it: an average woman's fist resting on its side.

Apple
1 serving = 1 medium apple Pick an apple about the same size as one baseball.

Fish
1 serving = 3 ounces cooked A serving of fish will have the thickness and length of a checkbook.

Reduced-Fat Mayonnaise
1 serving = 1 tablespoon If you go for reduced-fat mayo, fill half of a 1-ounce shot glass for a serving.

Low-Fat Block Cheese

1 serving = 1 ounce Keep your serving size of hard cheese to the equivalent of three dice.

Chicken, Beef, Pork, or Turkey

1 serving = 3 ounces cooked When cooking lean meat, choose a serving the size of one deck of cards.

Nonfat or Low-Fat Milk

1 serving = 1 cup A serving looks like the small 8-ounce carton of milk you loved in school.

Cookies
1 serving size = 2 cookies Cookies shouldn't be monster-size. Think Oreos for a good measure of comparison.

Ice Cream
1 serving = 1/2 cup Scoop out the creamy dessert to equal half of a baseball.

M&Ms
1 serving = 2 tablespoons If you must have your candy, a serving equals one 1-ounce shot glass.