Portion Sizes

Weight loss (and maintaining weight) depends on portion sizes. You can eat well all day long, but if you eat too much volume of food, it can still pack on the pounds.

We know portion control is important in eating right, but just what exactly is a serving size?

It depends!

Food serving size depends on the food and sometimes even on how it's cooked.

It is also dependent on age, gender, size and weight loss goals. Consult with your nutritionist for the portion sizes that work best for you.

Also, the number of servings is different for the various food types as well.

Here's the low down on perfect portions:

Servings Per Day:

  • Fruits: 3-4
  • Non-Starchy Vegetables: 4-9
  • Starches: 3-4
  • Proteins: 2-3

Serving Sizes:

Vegetables

  1. Cooked veggies (broccoli, green beans, etc) = ½ cup
  2. Raw veggies (leafy greens, lettuce, celery, etc) = 1 cup
  3. Starchy veggies – see Starches

Fruit

  1. One whole (apple, peach, etc) = small, size of your fist
  2. Banana= 1 small, ½ large
  3. Cut fruit (pineapple, cantaloupe, etc) = ½ cup
  4. Dried fruit (raisins, apricots, etc, no added sugar) = ¼ cup

Starches

  1. Whole grain (brown rice, quinoa, oats, etc) = ½ cup cooked
  2. Whole Grain Pasta = ½ cup cooked
  3. Whole Grain Bread = 1 slice
  4. Whole Grain Cereal = 1 cup
  5. Popcorn = 1 cup
  6. Beans = ½ cup cooked
  7. Starchy veggies (sweet potato, corn, peas, etc) = small or 1/2 cup

Proteins

  1. Meat (chicken, fish, beef) = 3 oz., size of deck of cards
  2. Egg = 1 large egg
  3. Tofu – 3 oz, deck of cards
  4. Nuts
  5. Nuts - ¼ cup
  6. Nut butters = 2 Tbsp

Dairy

  1. Cheese = 1 oz., size of 2 dice
  2. Milk, yogurt = 1 cup

Other

  1. Soup = 1 cup
  2. Fats (pat of butter, olives, etc) = 1 Tbsp, size of poker chip
  3. Salad dressing = 1 Tbsp

Go From Portion Sizes to Home