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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.
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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.
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You can then double or halve the amounts as required based on your meal plan.
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Food
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100 grams of meat
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30 grams of cheese
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One tablespoon of peanut butter
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30 grams of nuts
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A medium piece of fruit
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One cup of fresh fruit
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A quarter of a cup of dried fruit
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One cup of dry breakfast cereal
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Half a cup of rice
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One medium baked sweet potato
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One cup of cooked green vegetables
Looks like
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The size of a deck of playing cards
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The size of a shot glass
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The size of 2 thumbs together
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Approx 15-20 almonds, 25-30 peanuts,
4-5 walnuts
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The size of a tennis ball
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The size of a standard light globe
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The size of a golf ball
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The size of a tea cup
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The size of a regular light globe
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The size of a standard computer mouse
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The size of a coffee mug
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average calories
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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.
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100-120 calories depending on the cheese type. Soft cheese such as brie and camembert is higher in calories.
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90-100 calories per tablespoon!
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170-200 calories per 30 grams. So be careful these can easily add up.
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Varies depending on friuit but a medium apple or orange is around 80-100 calories.
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60-100 calories per cup. Fruits higher in calories include bananas, grapes and pineapple.
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80-90 calories. Dried fruit tends to be high in sugar so be sure to monitor portion sizes.
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300-400 calories. Be aware cereal is often full of hidden sugars.
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170 calories
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150 calories
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100 calories. Go nuts on these, they will fill you up long before you go over your portion size.