Shape-Up Sister
   A balanced plate
balanced plate
This meal has 1 portion of
vegetables, 2 portions of
chicken and 2 portions of rice.
Weighing Up the Foods

Although weighing out your portions of food is the most accurate way to control how much you eat, this is not always practical and may become laborious. However, as we are bombarded with larger portions we do need some tools to help us keep track of serving sizes.
Household measures
Relating serving sizes to common objects is a useful tool to help you estimate the amount of food in a serving.
For example
  • 1 serving of cheese is similar to a small match box
  • A serving of meat is about the size of the palm of your hand (excluding fingers)
  • A serving of fresh fruit is about a handful e.g. 7 strawberries, 1 apple or 2 plums
  • 1 serving of rice, pounded yam or fufu is about 2 table spoons
  • A slice of yam or dasheen is the size of a pack of playing cards
Link: Portion sizes

Occasionally weighing out foods you eat frequently can help you to keep a mental picture of what a serving should look like

apple and scales

Click here to download Guidelines of Serving Sizes and Quantities.

Test yourself. Click here to take the serving size quiz

make more balanced
©Weight Concern 2007