How to Visualise Portion Size

What is the appropriate portion size for foods? Here is a practical approach to such matters

CARBOHYDRATES

Carbohydrate Serving Size
Bread One sandwich slice from a standard loaf
Potato To fit into a cupped palm
Pasta Cupped palm
Cereals, fruits, vegetables Cupped palm
Dried Fruit Size of a standard egg

PROTEINS

Protein Serving Size
Meat and Chicken Size of palm of your hand
Fish Size of palm of your hand
Egg Size of a standard egg

FATS

Fats Serving Size
Oil Teaspoon
Cheese Size of a standard egg
Peanut butter/ Butter Tablespoon

 

Adapted from Fitness First, Results Fuel, Page 23.

 

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