What Are the Right Food Portion Sizes for Me?

What Are the Right Food Portion Sizes for Me?

Most people know that super-sizing your takeout treat is going to be less healthy than ordering the regular size, but how about when you are cooking at home? What is the right portion size for the food you serve up yourself, and how can you be sure that you are eating a healthy and balanced meal?

Protein

Protein is the part that you might think of as a "main" aspect of your meal. It is important for your body as it helps with the growth and repair of your muscles and tendons. This is especially important if you are also following an exercise program. For most people, 2 or 3 portions of protein per day should be sufficient. Protein can be found in meat, fish, tofu, fish, eggs, and nuts. You should aim to fill up approximately a third of your plate with protein. Supplements such as Plant Based Protein Shakes can be used to top up your protein intake. To be more exact, if you are measuring your food to control your portions, it should look like this:

• 60–90g (2.1–3.2oz) of cooked meat (about the size of a deck of cards)

• 140g (4.9oz) of cooked fish (the size of the palm of your hand)

• Two medium-sized eggs

• A small (200g or 7.1oz) can of baked beans

• Four tablespoons of lentils

• 100g tofu or other meat alternatives

• A handful of nuts

Starch

This is an important part of your diet because it is where you get your energy. It includes potatoes, rice, pasta, and bread. Starch is a complex carbohydrate, and it will help you feel full for a long time, so it is important to eat some at every meal. It can be a good source of fiber, which your bodies need to keep your digestive system working properly and prevent issues such as colon cancer. If you feel you are deficient in fiber ,it may be a good idea to take supplements, such as Fiber Love, to enhance your fiber intake. Starch should fill about a third of your plate at mealtimes.

Here is what counts as a portion:

• 40g (1.4 oz.) of cereal (about 6 tablespoons)

• Two slices of bread or toast

• One bread roll or bagel

• One pita bread

• Five to six (egg-sized) new potatoes

• 75g (2.6 oz.) of uncooked rice or pasta (about a handful)

• One medium baked potato, with skin (about the size of your fist)

Keep your portion size under control as eating too much starchy food can lead to weight gain.

Fruits and Vegetables

You should aim to eat at least five portions of fruits and vegetables per day to stay healthy. These should be five different fruit and vegetables rather than five of the same type. Aim to eat as wide a variety of colors as possible as this will ensure that you get all the vitamins and minerals you need. You should aim to cover at least a third of your plate with fruit or vegetables at mealtimes.

Here is what counts as a portion.

• One medium fruit, such as an apple, orange, pear, or banana

• Two small fruits, such as kiwis or plums

• One large slice of larger fruit, such as pineapple, or two slices of mango

• A handful of grapes or berries

• Three heaping tablespoons of peas, corn, or carrots

• A dessert bowl of salad

The great news is that it is very hard to eat too much fruit and vegetables, so they can be a fantastic way of bulking your food out. Add lots of fresh vegetables to pasta and snack on fruit if you are hungry between meals rather than reaching for sugary snacks. You can take supplements such as Super Greens if you are deficient in this food group.

Dairy

Dairy is food such as cheese, butter, and milk that you need to keep your bones and teeth strong. You do not need to eat this as part of your main meal unless you want to. However, you should have two to three portions per day to be healthy.

Here is what counts as a portion:

• A 200ml (7 fl. oz.) glass of milk (or fortified rice, soy, or oat milk)

• A single-serving container of yogurt (125ml or 4.4 fl. oz.)

• 30g (1.1 oz.) of hard cheese (roughly the size of a matchbox)

This is what the average portion of each food your body needs should look like. However, this could be different depending on your age, gender, and any health conditions you have. If you are unsure, please consult your doctor.