Portion size for common 10 food
- Dietitian.Lauren Hmede
- Apr 8, 2019
- 3 min read
Here’s what a serving size actually looks like of 10 of your favourite healthy foods
A weight loss diet requires calorie deficit in addition to appropriate exercise but what is really important is portion size. Unfortunately most of packaged food list portion size in grams which is not useful as most people don’t carry food scale with them. Moreover, portion size of packaged food are not always the recommended ones and we tend always to overestimate.
Even when we are dining out we always order double portion size without noticing this.
It is better to double and sometimes triple fruits and vegetables portion size in order to get enough fibre, vitamins, minerals and antioxidants.
Here’s what a serving size actually looks like for 10 healthy foods you’re probably plopping in your grocery cart all the time.
1. Cashews
Serving size: 18 nuts
Nuts are easily overconsumed in just one sitting. They are rich in protein and omega-3 moreover they are packed with 157 calories per quarter of cup or one ounce. In general portion size of nuts vary but for cashews it is 18 nuts.
2. Avocado
Serving size: 1/3 fruit
Avocado is a type of healthy fats rich in omega-3 and fibre. The portion size is 1/3 avocado and it provides 80 calories and three grams of fiber. One serving of avocado is 1/3 of the fruit for 80 calories and three grams of heart-healthy fiber. While avocados vary in size, the 1/3 rule stands across the board: Larger avocados tend to have larger pits, so the amount of actual fruit you’re getting tends to be very similar.
3. Coconut oil
Serving size: One tablespoon
Coconut oil is an alternative for better if you want to skip dairies and it is good in cooking but it contains much saturated fatty acids than olive oil do, at 11 grams per one-tablespoon serving. Heart-healthy olive oil is still a better choice but if you like coconut oil stick to two tablespoon serving size.
4. Nut butter
Serving size: Two tablespoons
If you stick a spoon in a jar of almond butter and smear, you’re probably getting more like three to four tablespoons in two scoops. But if you break out your measuring spoons or shell out for a single-serving nut butter packet, you can be sure you’re getting a two-tablespoon portion and limiting yourself to 190 calories and 16 grams of (heart-healthy) fat.
5. Chicken breast
Serving size: Three to Four ounces
Serving size depends on the size of chicken but in general it is 3-4 ounces. You can compare the chicken to the size and thickness of your palm. At restaurants, they always give you double portion so it is better to ask for half portion.
6. Greek yogurt
Serving size: 3/4 cup
One serving is actually six ounces, or 3/4 cup, to guarantee the perfect amount of yogurt (and protein). If you don’t want to break out the measuring cups, opt for single-serving containers.
7. Quinoa
Serving size: One cup cooked
Portion size of quinoa, rice, wild rice and farro is about one cup or your closed fit. Restaurants always offer grains in a bowel which is equal to three-four cups of grains so make sure you are always choosing the right portion.
8. Lentils
Serving size: 1/2 cup cooked
It is hard to overdo with lentils as they are dense in nutrients and full in fibre so they make you full with half cup which is a one portion size or it is equal to half of your closed fist. If you are vegetarian and you aim to get more protein from plant based sources you can double the amount and have a full cup, or two servings, will give you 24 grams of protein and is still under 300 calories.
9. Banana
Serving size: Eight inches long
One portion of any type of fruit is one cup, or roughly a medium banana. But what, exactly, is a medium banana? Measure it using the tip of the thumb to the first knuckle, which is about one inch; a medium banana is about eight inches long. It is better to have 2-3 servings of fruits per day to keep sugar under control.
10. Dark chocolate
Serving size: One or Two squares
You can know the portion size by simply reading the label. A single serving of dark chocolate is one ounce, which could mean one or two squares depending on the bar. To eliminate temptation. Stick to 72 percent cacao or more to benefit from the heart-healthy fats and anxiety-busting magnesium while keeping sugar in check.
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