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Get reacquainted with proper portion sizes

Six dietitian-approved tricks, no scale required

If you’re anything like us, super-size portions tend to end up in one of two places: on our hips or in the trash. But one of the easiest ways to prevent food waste – not to mention weight gain – is to avoid overfeeding. We asked registered dietitian Ramona Josephson of Vancouver to reacquaint us with proper portion sizes; here are five of her simple tricks.

One serving of meat, poultry, fish, tofu or legumes should be slightly smaller than the palm of your hand.
 
One serving of rice, grains or pasta equals the size of your fist.
 
One serving of fat (such as butter or mayonnaise) should be roughly the same size as the tip of your thumb.
 
One serving of dairy translates into 1 cup (250 mL) milk, ¾ cup (175 mL) yogourt or 1 ounce (approximately 30 grams, about the size of your thumb) cheese.

One serving of fruit
should be similar in size to a tennis ball.
 
And, when it comes to veggies, the sky’s the limit. “More is better,” says Josephson. Unfortunately, we couldn’t convince her to say the same for chocolate.

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