Portion plate guide Most dinner plates and bowls are too large which can make portion control challenging. Having the right size plate makes it easier to avoid overfilling your plate and your stomach. This fact sheet will help you with: getting the portions right for a balanced meal identifying low-GI carbohydrates identifying lean protein Most of us have become so desensitized to these large portions that we have no clue as to what a "normal" sized portion of food actually looks like. Luckily, Kate Privitt, has put together this handy guide/cheatsheet to help you remember what a portion of food actually looks like. A Portion Size Guide using Only Your Hand. Created by Kate Privitt. MAXIMUM PORTION SIZE LIMIT: 140g DESCRIPTION OF PICTURED: 130g patty, approx. 10cm diameter FOOD: CRUMBED CHICKEN BURGER PATTY CATEGORY: Occasionalsavoury pastry MAXIMUM PORTION SIZE LIMIT: 180g DESCRIPTION OF PICTURED: Medium pie, approx. 10cm diameter and 3cm high FOOD: MEAT/CHICKEN/VEG PIE (PASTRY TOP) CATEGORY: Occasionalsavoury pastry 1 Serving Looks Like . . . DAIRY AND CHEESE 1½ oz. cheese = 4 stacked dice or 2 cheese slices ½ cup of ice cream = ½ baseball FATS 1 tsp. margarine or spreads = 1 dice 1 Serving Looks Like . . . MEAT AND ALTERNATIVES 3 oz. meat, fish, and poultry = deck of cards 3 oz. grilled/baked fish = checkbook 2 Tbsp. peanut butter = ping pong ball 1 Based on the portion sizes above: A sandwich with two slices of bread with two teaspoons of spread (one on each slice) would be two portions of carbohydrates and two portions of fats A meal including meat or fish plus beans or pulses would be two portions of protein A meal containing broccoli and carrots would be two portions of vegetables The USDA MyPlate is a helpful guide that tells you how many servings in each of the five food groups you should be consuming daily. It's hard to remember how much "1 serving" is sometimes, so we've provided this handy chart to help you visualize and remember 1 serving of the daily essentials. Enjoy! Serving Sizes of Common Foods Portion Sizes and Mindfulness . Portion sizes can be incorporated into a mindfulness practice to help guide healthy eating. Being mindful of portion sizes while focusing on high quality foods such as fruits and vegetables; milk, cheese and yogurt; beans, nuts and seeds; fish, lean meat, poultry and eggs; and healthy fats and oils can help guide What is 'portion distortion'? • Over time, food and drink portions have become larger. This includes, many junk foods, such as chocolate bars, soft drinks, muffins, and sausage rolls. The more we are served at s and meal snacks, the more we eat. usuallyWith this awareness, and by having a guide to manage portion sizes, we can eat foods The portion sizes given are not government recommendations but suggestions of practical portion sizes for healthy adults for a range of foods and drinks. These can be used to complement the government's Eatwell Guide, which provides guidance on the proportions of the food groups that make up a healthy, balanced diet. One portion is 80g (2.8oz) of any fresh fruit or vegetable, 30g (1.1oz) of dried fruit or 150ml (5.3floz) of fruit juice or smoothie. Fruit juices and smoothies only count as a maximum of one portion a day, even if they contain more than one type of fruit or vegetable. Here are some examples of what a portion looks like. What is Portion Size? Portion size is a term that is often confused with serving size. Understanding the difference between the t