Diet Blog

Simple guide to serving sizes

Friday, 6 August 2010

It can be hard to remember the right serving sizes for different foods- especially because what we get served in restaurants and cafes is usually far larger than it should be! But sticking to the recommended portion sizes is important when trying to lose weight. Moderation is the key- so eating smaller amounts means you can still enjoy your favourite foods, without destroying your calorie limit.

Here is a simple guide to measuring and visualising correct portion sizes…

 

Meats

 Tinned fish (80 g)  Size of a deck of cards
 White fish (180 g)  Size of your whole hand
 Other fish (180 g)  Size of your palm
 Lean meat (150 g)  Size of your palm
 Poultry (150 g)  Size of your pal

Grains and carbs

 Bread (1 small slice)  Size of a CD case
Rice (1/2 cup cooked)
 Size of a tennis ball
Cereal (1 cup)  Size of your fist
 Pasta (1 cup)  Size of your fist

Dairy

 Yogurt (125 g or 1/2 cup)  Size of one cupped palm
 Milk (250 ml or 1 cup)  One mugful
Cheese (30 g)
 Size of a matchbox

Protein

Tofu (120 g)
Size of the palm of your hand
 Eggs (100 g)  2 medium whole eggs
 Legumes (1/2 cup)  Size of one cupped palm
 Peanut butter (1 tablespoon)  Size of both your thumbs
 Nuts and seeds (30 g)  Small handful

Fruits and vegetables

Diced vegetables (1/2 cup)
 Size of a lightbulb
Diced fruit (1 cup)  Size of your fist
 Leafy greens (1 cup)  Size of your fist
 Potato (1 medium)  Size of your fist



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