What's the right portion size?
By Judy Davie
There are three issues to consider when you want to lose weight. They are:
- What do I eat?
- How much do I eat?
- 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 vegetables||Unlimited|
|Fruit (two serves)||Serving size|
|Fresh||1 medium or 2 small pieces|
|Dried||1½ tablespoons sultanas, 4-5 apricots/prunes/figs|
|Bread||2 small slices|
|Muesli or wholegrain cereal||½ cup|
|Rice, bulgar, freekeh, quinoa||½ cup|
|Sweet Potato||100 grams (½ cup cooked)|
|Healthy Fats||Serving size|
|Oil vinaigrette||1 tablespoon|
|Tahini and natural peanut butter||3 teaspoons|
|Raw nuts and seeds||30g (a small handful)|
|Cheese||30g (size of a small matchbox)|
|Protein||Weight/measure serving size|
|Lean meat, poultry, oily fish||150g (equivalent to the size of the palm of your hand)|
|White fish||180g (size of your whole hand)|
|Tinned fish||80g (small can)|
|Skim milk||250ml (1 cup)|
|Yoghurt (low-fat, plain)||125g (½ cup)|
|Tofu||120g (palm of your hand)|
|Eggs||100g (2 medium whole eggs)|