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

CAUGHT OUT: Miranda Kerr and James Packer on luxury getaway together Supermodel Miranda Kerr has been photographed spending time with her rumoured love interest, billionaire James Packer, in Spain. Bec and Lleyton: it’s OVER After ten years of romance Bec and Lleyton Hewitt are growing apart. Elizabeth Hurley stars in raunchy show about the Royals Ever wondered what the world’s most famous Royals really get up to behind the palace walls? George's wedding showdown: Jen and Ange at war again! Tensions between Hollywood’s greatest rivals have reached an all-time high. Benji Madden takes Cameron Diaz home to meet the family It’s still early days, but it seems things are definitely heating up between Cameron Diaz and Benji Madden.
Who wore it best?
One outfit, two celebrities. Who wore it best? You decide!

Your say

Most commented

Anthony Callea and Tim Campbell: We're getting married! I am so happy for them, but don't you think it is a sad state of affair that they can't get married in Australia, chookas to the happy couple. therift33 5 Comments Post comment View comments