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

Sarah Michelle Gellar on her enduring romance with Freddie Prinze, Jr. Sarah Michelle Gellar, 37, is currently visiting Australia and sat down with Woman’s Day in Sydney to talk about life after Buffy and the secret behind her enduring romance. Kim Kardashian and North West Kim Kardashian’s daughter North ‘will have to work’ like she did North West may already own a pair of $50,000 diamond stud earrings, but her mother insists she won’t be handed everything on a silver platter. Judy Davie Energy boosting detox plan: days 1 - 4 If you really want to boost your energy and kick-start the new year, then do what celebrities like Demi and Nicole do. A detox will help to unclog your liver, purify the blood and flush your whol... The Bachelor's Lisa: Blake called me after dumping Sam Despite Blake Garvey publicly declaring his love for Louise Pillidge, bachelorette Lisa Hyde says Louise wasn’t the only one he called after he ended his engagement to Sam Frost. Prince William lost his tooth from partying too hard at a posh wedding Prince William reportedly had to have secret emergency dental surgery after one of his front teeth was knocked out at a posh society wedding.
Who wore it best?
One outfit, two celebrities. Who wore it best? You decide!

Your say

Most commented