Estimated reading time: 2 minutes.
To control your portion size is one of the most important aspects for weight loss management. We tend to overestimate how much we eat. But in many cases we just don't know what healthy portion sizes are.
(Don't fee like reading right now? Then watch this video I made you while sipping your coffee!)
I created for you a portion size guide for the most popular food groups and a video, because, as they say, it’s better one time to see than hundred times to hear (on in your case, read).
You can also download this guide as a PDF (for ex., to hang it on your fridge) following the link below.
Guide to Healthy Portion Sizes
Salad: Two hands together (1 cup).
Lean meat, poultry, fish: Size and thickness of the center of your palm (4 oz).
Cheese: Two thumbs (2 tbs or 1 oz).
Salad dressing, oil, seeds: Two thumbs (2 tbs).
Nuts: Two thumbs
- walnuts: 14
- cashews: 18
- hazelnuts/pistachios: 20
- peanuts: 33
Vegetables, milk, fruit, yogurt: Fist-size portion (1 cup).
Carbohydrates (cereal, pasta, rice, bread, couscous, quinoa, etc.): Fist-size portion (1 cup).
Carbohydrates (cereal, pasta, rice, bread, couscous, quinoa, etc.) deserve a special mention here, as these are the foods we tend to serve and eat twice as much as a healthy portion size goes.
Keep it one cup!
Note: If you are a corpulent person, or if you exercise a lot, your serving sizes might need to be larger.