A Guide to Healthy Portion Sizes [+ PDF File to Print Out]

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.

Download as PDF

Don't feel like reading? Then watch!

Share this! Help your friends eat healthier!

About the Author

Arantxa Mateo

Arantxa is a trained biologist, nutrition specialist and weight management coach. Born in Spain, she spent 5 years in Australia before moving to the US. Her motto is "Food is a pleasure. Nobody deserves to be on a diet."

Find out more about Arantxa and 32 Mondays >>

Write a comment

Comments: 2
  • #1

    James Miller (Friday, 08 April 2016 12:49)

    This was very help full thanks i will keep this in mine especially when eating with Sergio but all kidding aside this will really help me thanks.

  • #2

    Arantxa (Friday, 08 April 2016 14:57)

    I am glad it was helpful James! Believe me it took a while to educate Sergio on portion sizes but he is there now!