Portion Sizes

Portion sizes are often mentioned as one of the most confusing parts of getting the hang of this whole healthy eating eating thing. While everyones required calorie intake varies and along with that so does portion sizing, it's still a good idea to have a visual understanding of common portion sizes.

Your meal plan will have the required portion size for your specific goals and weighing food is always going to be the most accurate way to reach that portion size but not everyone is going to have the time or desire to do that. For most of us, weighing food is not the most sustainable method of healthy eating. With that in mind, the below will give you an idea of portion sizes without weighing food and instead using standard every day items as a comparision.

You can then double or halve the amounts as required based on your meal plan.


100 grams of meat

30 grams of cheese 

One tablespoon of peanut butter

30 grams of nuts

A medium piece of fruit

One cup of fresh fruit

A quarter of a cup of dried fruit

One cup of dry breakfast cereal

Half a cup of rice

One medium baked sweet potato 

One cup of cooked green vegetables

Looks like 

The size of a deck of playing cards

The size of a shot glass

The size of 2 thumbs together

Approx 15-20 almonds, 25-30 peanuts,

4-5 walnuts

The size of a tennis ball

The size of a standard light globe

The size of a golf ball

The size of a tea cup

The size of a regular light globe

The size of a standard computer mouse

The size of a coffee mug

average calories

100-200 calories depending on the meat. White meat, poultry and fish are on the lower end of the scale. Red meats are higher in calories.

100-120 calories depending on the cheese type. Soft cheese such as brie and camembert is higher in calories.

90-100 calories per tablespoon!

170-200 calories per 30 grams. So be careful these can easily add up.

Varies depending on friuit but a medium apple or orange is around 80-100 calories.

60-100 calories per cup. Fruits higher in calories include bananas, grapes and pineapple.

80-90 calories. Dried fruit tends to be high in sugar so be sure to monitor portion sizes.

300-400 calories. Be aware cereal is often full of hidden sugars.

170 calories

150 calories

100 calories. Go nuts on these, they will fill you up long before you go over your portion size.