A portion is the amount of food a person eats. When you are given a larger portion of food you are likely to eat more. These larger portions can make you gain weight. The portions you eat in a restaurant or at home are often larger than what you need to feel full. Eating smaller portions of food can help you control your weight.
What does a serving from Canada's Food Guide look like?
A Food Guide Serving is a measured amount of food according to Canada's Food Guide. You don't need to weigh or measure foods to know the serving size. This handout will help you figure out how many servings are in the portion of food on your plate. The table below shows common items that are the same portion as food serving sizes from Canada's Food Guide.
|
Item |
Quantity Represented |
Foods Represented One |
Food Guide Serving
* some exceptions |
| Baseball, light bulb or fist |
1 cup (250 mL) |
cold cereal |
Grain Products |
| salad |
Vegetables and Fruit |
| fruit, 1 medium |
Vegetables and Fruit |
| milk |
Milk and Alternatives |
| Tennis ball |
3/4 cup (175 mL) |
hot cereal |
Grain Products |
| yogurt |
Milk and Alternatives |
| beans or lentils |
Meat and Alternatives |
| Computer mouse |
1/2 cup (125 mL) |
vegetables, cooked |
Vegetables and Fruit |
| tomato sauce |
Vegetables and Fruit |
| potato, 1 medium |
Vegetables and Fruit |
| pasta and rice |
Grain Products |
| Deck of cards or palm of hand |
2 1/2 oz (75 g) |
meat, chicken or fish |
Meat and Alternatives |
| Hockey puck* |
- |
bagel, mini |
2 Grain Products |
| bun: hamburger or hotdog |
2 Grain Products |
| potato chips, mini bag, 30 g |
High Sugar, Fat & Salt Food |
| Dice or thumb tip |
1 tsp (5 mL) |
butter |
High Sugar, Fat & Salt Food |
| sugar cube |
High Sugar, Fat & Salt Food |
| Two 9 volt batteries or two thumb tips |
1 1/2 oz (50 g) |
cheese |
Milk and Alternatives |
Portions of Food on a Healthy Plate
Imagine your plate divided into three sections like the picture below. At least half (1/2) of your plate should be vegetables and fruit. The other half of your plate can be split into quarters. One quarter (1/4) for grains or potato, and one quarter (1/4) for meat and alternatives. This is what a healthy plate looks like.
Choose a medium sized plate (about the size of a Frisbee) to help you keep your portions healthy. If you have a large plate, fill only the middle of the plate. Don't fill a larger plate right to the edge with food.
Choose the right portion size for your body size and activity level.
Tips to Help You Eat Smaller Portions
- Eat within the first 2 hours of waking up.
- Eat at least 3 balanced meals a day.
- At meals eat more vegetables and fruit than other foods.
- If meals are more than 5 hours apart have a snack. Make it a fruit or vegetable.
- Use smaller bowls, plates and glasses.
- Don't eat food like ice cream and chips out of the container or bag. Put a smaller portion on a plate or in a bowl and put the bag away.
- Serve yourself in the kitchen. Put leftovers away before you eat. Large bowls of food on the table makes it easy to eat more food.
- Try not to eat in front of the TV.
- Stop eating when you no longer feel hungry. You don't have to "clean your plate". Your body can tell you when you are full.
- Wait 20 minutes before you take a second helping.
