diet

What's the right portion size?

Wednesday, March 28, 2007

By Judy Davie

There are three issues to consider when you want to lose weight. They are:

  1. What do I eat?
  2. How much do I eat?
  3. How much exercise do I do?


There are many people who exercise a lot and eat very healthily; they just eat far too much. Here's a guide to standard portion sizes:

Vegetables (five serves)Weight/measure serving size
Green leafy vegetablesUnlimited
Cooked½ cup
Raw1 cup
Fruit (two serves)Serving size
Fresh1 medium or 2 small pieces
Dried1½ tablespoons sultanas, 4-5 apricots/prunes/figs
CarbohydratesServing size
Bread2 small slices
Muesli or wholegrain cereal½ cup
Rice, bulgar, freekeh, quinoa½ cup
Pasta1 cup
Sweet Potato100 grams (½ cup cooked)
Corn1 cob
Legumes½ cup
Healthy FatsServing size
Oil1 teaspoon
Oil vinaigrette1 tablespoon
Tahini and natural peanut butter3 teaspoons
Raw nuts and seeds30g (a small handful)
Cheese30g (size of a small matchbox)
ProteinWeight/measure serving size
Lean meat, poultry, oily fish150g (equivalent to the size of the palm of your hand)
White fish180g (size of your whole hand)
Tinned fish80g (small can)
Skim milk250ml (1 cup)
Yoghurt (low-fat, plain)125g (½ cup)
Legumes½ cup
Tofu120g (palm of your hand)
Eggs100g (2 medium whole eggs)
Rate this Poor x x x x x Great
Current user rating by 1 users: x x x x x
comments powered by Disqus

VIDEOS

PHOTOS

ARTICLES

Today's top 5

My Kitchen Rules love triangle - Nicki and Steve’s shock hook-up! My Kitchen Rules’ seems to have its very own love rat as English import Steve denied a fling with Emma only to hook up with not one but TWO other MKR babes. Bec Hewitt’s secret wedding joy! Bec Hewitt was bursting with pride as she stood beside her older sister Kristy on her wedding day to partner Daniel Chapman. Prince Harry to head for Townsville? Prince Harry is heading downunder, and the Queensland town of Townsville is making a major tourism push to attract the ginger-haired royal to their sunny northern town. Sharon Osbourne slams Kim Kardashian: North's not a fashion accessory! Sharon Osbourne has some choice words for fellow reality TV star Kim Kardashian and she isn’t holding back! Chrissie Swan's jungle weight loss Chrissie Swan has been shedding kilos before our very eyes as she braves harsh jungle challenges and drops three dress sizes on I’m a Celebrity Get Me Out of Here!
Who wore it best?
One outfit, two celebrities. Who wore it best? You decide!

Your say

Most commented