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)
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