A Guide to Portion Sizes

Serving sizes vary from food group to food group. Here, you’ll find some examples that will help you choose the right portion sizes for you! You can also check out the recommended daily servings outlined by the Canada Food Guide.

Vegetables and Fruit
  • 125 mL (½ cup) fresh, frozen or canned vegetable or fruit
  • 250 mL (1 cup) leafy raw vegetables or salad
  • 1 piece of fruit

Milk and Alternatives
  • 250 mL (1 cup) milk or fortified soy beverage
  • 175 g (¾ cup) yogurt
  • 50 g (1 ½ oz.) cheese

Grain Products
  • 1 slice (35 g) bread or ½ bagel (45 g)
  • ½ pita (35 g) or ½ tortilla (35 g)
  • 125 mL (½ cup) cooked rice, pasta, or couscous
  • 30 g cold cereal or 175 mL (¾ cup) hot cereal

Meat and Alternatives
  • 75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
  • 175 mL (¾ cup) cooked beans
  • 2 eggs
  • 30 mL (2 Tbsp) peanut butter

What do the portion sizes look like?

  • Clenched Fist = 8 oz/1 cup (cereals, fresh fruits, casseroles, salads)
  • 2 cupped hands = 1 cup
  • 1 cupped hand = 4 oz/ ½ cup (grains, pasta, beans, cooked vegetables)
  • Palm = 3-4 oz (meat, fish)
  • 1 thumb = 1-2 tablespoon (condiments, nut butters)
  • 1 thumbnail = 1 teaspoon (fats, oils)
Categories:

« Previous Post
Next Post »