PORTION SIZES

Posted by on Sep 18, 2013 in BLOG | No Comments

Control your food portions

Diet is always to be maintained if you wish to lead a healthy lifestyle, but if you do not monitor your portion sizes then you might still be over consuming and find it harder to acheive your goals, so here is a rough guide as to the portion sizes to use for an average individual:

 

A serving of bread, cereal, rice or pasta is:

  • 1 slice of bread
  • Half a bagel or roll
  • 30g of cereal (this will go about halfway up a standard sized cereal bowl)
  • 50g of uncooked rice or pasta

A serving of vegetable is:

  • A cup of raw, leafy greens (a pile the size of a fist)
  • A large piece of broccoli (about the size of a light bulb)
  • Half a cup of chopped vegetables (about as much as you can fit in the palm of your hand)
  • Half a cup of vegetable juice (175mls)
  • 1 baked potato (about the size of a computer mouse)

A serving of fruit is:

  • A medium apple or orange (200g, about the size of a tennis ball)
  • A medium banana (150g peeled; it should fit on an average side plate)
  • Half a cup of chopped fruit or berries (100g)
  • Half a cup of fruit juice (175ml)

A serving of milk, yoghurt or cheese is:

  • 1 cup of milk (200ml)
  • 1 carton of yoghurt (125ml)
  • 28g (1oz) of cheese (about the size of a matchbox)
  • A slice of cheese (about the size of a floppy computer disk)
  • Half a cup of cottage cheese (57g)

A serving of meat, poultry, fish, dry beans, eggs, nuts is:

  • 85g lean cooked meat, poultry or fish (the size of a deck of playing cards)
  • 1 medium pork chop or 1 small hamburger
  • 1 small fish fillet
  • Half a whole chicken breast or a medium chicken leg
  • Half a cup cooked beans (about the size of a tennis ball)
  • A handful of nuts or seeds (25g)