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Proper Portion Sizes


When it comes to healthy eating, it's important to consider not only what you're eating, but how much you're eating too.

If you familiarize yourself with the suggested portion sizes below and fill up your plate accordingly, you'll save calories and your waistline.

Our cheat sheet even includes easy ways of measuring your food - no fancy scale required.

Portion Size Cheat Sheet

Protein: 75 g (2.5 oz) or the size of a deck of cards
Grains:½ cup (125 mL) or the size of your cupped hand
Vegetables: ½ cup (125 mL) or the size of your cupped hand
Salad: 1 cup (250 mL) or the size of a closed fist
Salad dressing: 1 tbsp (15 mL) or the size of your entire thumb
Butter, oil, or other added fat: 1 tsp (5 ml) or the size of your thumb's tip

Now that you know what a serving size looks like, here's the basic ratio for filling up a standard 10-inch dinner plate (not piled high). Stick to the portion sizes above and make sure you can see the bottom of your plate.

1/2 : Vegetables and salad
1/4: Grains or pasta
1/4: Protein

Instead of restricting yourself, just be smarter about dishing out your favourite foods. Start practicing proper portioning now with any of these delicious menus:

Easy Fish Dinner
Exotic Pork Dinner
Classic Roast Beef Dinner
Easy Sunday Dinner
Italian Family Style Feast
Easy Salmon Dinner
Saucy Rib Supper

Tags: healthy 2015

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