We have metric, US and English or Imperial measures. US measures include: a drop = 0.05 ml, a teaspoon = 4.93 ml, a tablespoon 3 times larger = 14.79, a fluid ounze (fl oz) = 29.57 ml, a cup (C) = 236.59 ml, a pint = 16 oz = 473.18 ml and a quart = 32 oz = 946.35 ml. Two English measures are: 16 fl oz = 1 pound (lb) = 0.4545 kg and 1 pint = 20 fl oz = 568 ml.
A small salad or vegetable filled soup is also considered as being one portion--serving--of fruits and vegetables. You have to watch out for the fatty dressings and cheeses that often go with salads.
Finally, 50 ml or 1/4 cup of dried fruit like a small box of raisins is a healthful snack.