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Step up to a Healthier You with the Haldimand-Norfolk Health Unit

Healthy Eating

Watch your Portion Size

Are you confused about portion sizes?
Many Canadians are confused about portion sizes. Food portions have grown larger over the decade, which has directly contributed to growing waistlines and obesity. Meals in many fast-food and fine-dining restaurants have increased in portion size and exceed what our body needs. So, what makes an actual serving size of meat, fruit or pasta? Below are examples of Food Guide servings and handy tips to help you picture what a serving size actually looks like.

Vegetable and Fruit portion guide:

a depiction of the vegetable and fruit serving sizes discussed below

  • 1 Medium sized piece (fruit) = the size of a tennis ball
  • 1/2 cup (125ml) fresh, frozen or canned (vegetables) = size of a light bulb or cupped hand
  • 1 cup (125ml) salad = size of a fist

Grain Products portion guide:

  • 1/2 bagel (45g) = hockey puck
  • 1/2 cup (125ml) cooked pasta or rice = cupped hand or light bulb
  • 1 waffle or pancake = compact disc (CD)

Milk and Alternatives portion guide:

  • 1 cup (250ml) milk = use a measuring cup
  • 3/4 cup (175g) yogurt = small, single serve container
  • 2 oz (50g) hard cheese or 2 processed cheese slices = two thumbs

Meat and Alternatives portion guide:

  • 2 tbsp (30ml) peanut butter = size of a golf ball
  • 2 - 4 oz. (50 - 100g) of meat, poultry or fish = deck of cards or computer mouse
  • 1/2 cup (125ml) beans or lentils = light bulb