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One fist or clenched fist = 1 cup
One serving = 1/2 cup cooked cereal, pasta or rice
or 1 cup green vegetables (e.g. lettuce)
or 1/2 cup chopped vegetables or fruit, cooked or raw
One palm = 85 g of meat
Two portions – 170g of lean meat (chicken, fish, seafood, beef) – should be part of your daily diet. Measure the correct amount with the palm of your hand. A serving equivalent to the size of your palm is 85g, or one portion of meat.
Tip of thumb = 1 teaspoon
Measure portions of high-fat foods such as peanut butter and mayonnaise with the tip of your finger. One teaspoon is equivalent to the tip of your finger from the knuckle up. Three teaspoons make 1 tablespoon.
One thumb = 30 g cheese
Eating skimmed cheese is a great way to meet your daily requirement of dairy products (milk, yogurt, cheese). 40-55 g of skimmed cheese is 1 portion of the 2-3 servings recommended daily from the dairy group.
A handful = 28-56 g of snacks
Snacks can quickly contribute to your daily calorie total. Remember that a handful is equivalent to about 28g of nuts or small dried fruit.
One tennis ball = 1 portion of fruit
A healthy diet includes 2-4 servings of fruit a day.
Note: As hand sizes can vary, compare your fist with a measuring cup to make sure you’re getting the correct portions.
Whether you want a more diversified, healthier diet or just some quick ideas for your weekly meals, here you’ll find the inspiration you need to keep your work-life-life balance and well-being on track.
Whether you want a more diversified, healthier diet or just some quick ideas for your weekly meals, here you’ll find the inspiration you need to keep your work-life-life balance and well-being on track.