Take Charge

Keep Your Portion Sizes in Check

November 16, 2015

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With restaurant portions bigger than ever, it's easy to lose sight of what a true portion size looks like. Here's a guide for the next time you start filling up your plate. 


Chopped vegetables:
1/2 cup (1/2 baseball size or rounded handful), 1/2 cup of 100 percent vegetable juice

 Raw leafy vegetables such as lettuce: 1 cup (1 baseball size or 2 rounded handfuls)

 Fresh fruit: 1 medium piece or 1 baseball size; or 1/2 cup chopped (1/2 baseball size or rounded handful), cooked or canned fruit (use packed in juice or water, avoid packed in syrup), 1/2 cup of 100% fruit juice

 Dry fruit: 1/4 cup (1 golf ball size or scant handful)

Beans: 1/2 cup cooked, dry beans (1/2 baseball size or rounded handful)

 Nuts: 1/3 cup (level handful), 2 tablespoons peanut butter

 Meats: 2-3 ounces of cooked lean meat, poultry, or fish

Pasta, rice, or cooked cereal: 1/2 cup (1/2 baseball size or rounded handful)

Breads: 1 slice bread, 1 ounce ready-to-eat cereal

 Dairy foods: 1 cup milk or yogurt

Cheese: 1 1/2 ounces (4 diced pieces or cubes)

 Egg: 1 egg 

 

Recommended composition and sources of diet

 Fat: 20 percent - 35 percent of total energy intake
 

  • Saturated fat < 10 percent
  • Trans fat < 3 percent
  • Choose plant sources such as olive or canola oil, avocados, seeds and nuts, oily fish

 Carbohydrates: 45 percent - 65 percent of total intake with high intake of fruits, vegetables, whole grains, and legumes

 Proteins: 10 percent - 35 percent of total intake of poultry, fish, plants, and nuts, with a goal of 0.8g/kg (limit red or processed meat)

 

 

Nutrition: http://www.nlm.nih.gov/medlineplus/nutrition.html 
Reprinted with permission from the National Institutes of Health