A Handy Guide to Portion Size
theslimmingclinic.com
A Handy Guide to Portion Size
One in three people say they find it difficult to measure their portion sizes and, because of this, they are often over-eating. For so many of our patients, this is a major cause of their weight gain.
Take the hassle out of working out your servings for each meal by using The Slimming Clinic’s guide. Find out how you can keep your portions under control by measuring your servings with just your hands.
theslimmingclinic.com
Thumb
Thumb Tip
Cupped hand
Index finger Fingers
Fist
2 Cupped Hands
Palm
Grains or cereals:
Grains or cereals: 4-6 servings a day. Each of these is one serving...
1 slice of bread bread roll
A small cupped hand of muesli
A small cupped hand of porridge
A small cupped hand of flaky cereal
A small cupped hand of cooked pasta
A small cupped hand of cooked rice
Vegetables
Vegetables: 5+ servings a day. Each of these is one serving...
A small cupped hand of cooked vegetables
A small cupped hand of baked beans
A small cupped hand of canned legumes
1 large carrot
A fist size portion of broccoli
1 small potato
1 small tomato
1/2 corn cob
A fist size portion of leafy greens
Fruit
Fruit: 2 servings a day. Each of these is one serving...
A
Half a small glass of no-added sugar fruit juice
1 apple
2 kiwi fruit
4 dried apricots
fist size portion of mixed berries
A small can of fruit
A fingers sized area portion of sultanas
Protein:
Protein: 2-3 servings a day. Each of these is one serving...
A palm-size piece of raw meat or chicken
A palm-size piece of raw fish
A small can of fish
A fingers sized portion of nuts or seeds
A palm-size piece of tofu
A small cupped hand of cooked rice
Dairy or alternatives:
Dairy or alternatives: 3-4 servings a day. Each of these is one serving...
Unsaturated fats:
Unsaturated fats: 2-4 a day. Each of these is one serving...
A palm size amount of yoghurt
1 glass of cow’s milk or calcium-fortified alternative
A small cupped hand reduced-fat cheese
A small milky coffee (such as a flat white)
A quarter of an avocado
2 thumbs size amount of table spread
2 thumbs size amount of oil
Book your FREE 1-to-1 weight loss consultation today! Interested in learning more? 0800 917 9334 Treat foods: Small amount of sweets or 5-6 lollies A small handful 2-3 plain sweet biscuits A small handful - 2 small scoops of ice cream Treat foods: Not every day. Each of these is one serving... A palm size amount of 1.5cm-thick slice of cake A small handfularound 12 hot chips A fingers sized portion of crisps A Index finger size row of chocolate - 4 squares theslimmingclinic.com