Portion sizes






Portion sizes


Recommended portion sizes of food vary based on age, sex, activity level, and individual nutritional needs. However, here are some general guidelines for portion sizes to help you maintain a balanced diet

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1. Vegetables. Aim for about 1 to 2 cups of vegetables per meal. Fill half your plate with non-starchy vegetables like leafy greens, broccoli, carrots, and bell peppers.

2. Fruits. Consume about 1 to 2 cups of fruits per day. Choose fresh, whole fruits like apples, bananas, berries, or oranges.

3. Grains. Include about 1/4th of your plate with grains at each meal. Opt for whole grains like brown rice, quinoa, whole wheat bread, or whole-grain pasta. A typical serving size is around 1/2 cup of cooked grains.

4. Protein Foods. Aim for about 3 to 4 ounces of protein at each meal. This can be equivalent to the size of a deck of cards. Choose lean sources like chicken, turkey, fish, tofu, beans, or lentils.

5. Dairy (or Dairy Alternatives). Include about 1 cup (8 ounces) of milk or dairy alternative, like almond milk or soy milk, per day. For yogurt and cheese, a typical serving is around 6 ounces and 1.5 ounces, respectively.

6. Fats and Oils. Use fats and oils in moderation. One serving of oil is about 1 tablespoon, while one serving of nuts is about a small handful (approximately 1 ounce).

7. Sweets and Sugary Foods. Limit the intake of sweets and sugary foods. A small treat occasionally is okay, but try to avoid large portions or frequent consumption

Remember, these are general guidelines, and individual needs may differ. It’s essential to listen to your body’s hunger and fullness cues and adjust portion sizes accordingly. Paying attention to portion sizes can help you maintain a healthy weight and ensure you get the right balance of nutrients from your meals. If you have specific dietary needs or health concerns, consider consulting with a registered dietitian for personalized advice and guidance.

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