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

Brad and Ange’s balcony blowout Three months after their fairytale wedding in France, Brad Pitt and Angelina Jolie were witnessed having a blazing argument on their Sydney hotel balcony. Nicole Kidman reveals her most painful movie role yet! She’s poured her blood, sweat and tears into her acting career and now Nicole Kidman has revealed she’s even broken a few bones. Prince Charles reveals precious photo holding Prince George Prince Charles has revealed a treasured moment he shared with his grandson, Prince George, in a never-before-seen photograph. Nicole Kidman opens up about facing her first Christmas without her dad Just months after losing her father, Nicole Kidman is preparing to face her first Christmas without him. Princess Mary and Fred: the marriage that almost didn’t make it Mary was the Aussie girl living the fairytale dream of marrying a handsome prince, but she came close to giving it all up and a new telemovie is set to expose the reasons why.
Who wore it best?
One outfit, two celebrities. Who wore it best? You decide!

Your say

Most commented