Your Health

Information on portion sizes

You don't need to weigh or measure your food to figure out reasonable portion sizes. All you need are your hands or common items found around the house.

One serving looks like . . .

Item Amount One serving
Fist or Baseball 1 cup (250 ml) Milk
1 Medium fruit
Raw greens or salad
Tennis ball 1 cup (250 ml) Yogurt
Hot cereal
Tofu
Cooked legumes (beans, lentils)
Computer mouse or light bulb ½ cup (125 ml) Pasta
Rice
Fresh, frozen, or canned fruits or vegetables
Palm of hand or deck of cards 2.5 oz (75 g) Meat
Chicken
Fish
2 Thumbs or 3 Dominos 1.5 oz (50 g) Cheese
Golf ball 2 tablespoons (30 ml) Peanut butter
Tip of thumb 1 teaspoon (5 ml) Butter or margarine
Oil


Keeping a check on portions

Eat regular meals and enjoy healthy snacks. This will help overeating at any one meal or snack. A snack is one or two servings from the food groups. For example, a serving of yogurt and a piece of fruit.

Stop eating when you no longer feel hungry. It usually takes about 20 minutes for our stomach to tell our brain that we're full.

Take time to enjoy your meal. Refrain from watching TV during mealtimes as this can be distracting.

Enjoy your favourite treats in moderation. Have one serving and eat it out of a bowl or plate. Read the Nutrition Facts box to learn what equals one serving.

When eating out

Share a meal with a friend, order a half-portion, or order an appetizer as a main meal.

Take half of your meal home. Ask for a portion of your meal to be boxed up.

Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal.

Split a dessert with a friend if you want to have dessert.

Choose water with a slice of lemon. If you choose to drink soda, choose a calorie-free soda.

Consider following the plate method when eating out to keep portions in check.

Wave

About Wave

Wave is published six times a year by the Winnipeg Health Region in cooperation with the Winnipeg Free Press. It is available at newsstands, hospitals and clinics throughout Winnipeg, as well as McNally Robinson Books.

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