- NUTRITIONAL WELLNESS
- KNOW YOUR SERVING
- BODY SMART
- MEAL PLANNING
- TIPS & TRICKS
- UNDERSTANDING FOOD LABELS
Our perception of what a proper serving or portion size looks like is different from what it was years ago. This confusion has led to over consuming and obtaining an excess of calories needed in order to stay healthy.
Handy Portion Guide
A simple way to determine what a proper portion size should be is to use your hands. This is a great method as it takes into account the differences in dietary needs of men and women, as well as children who have smaller hands and whose recommended portion sizes are smaller than those of adults.
A thumb-tip equals 1 tsp. Measure sauces and oils added with a thumb-tip.
Include a small amount of unsaturated fat in your diet each day.
A palm equals one serving of meat, fish or poultry.
Adults should be getting 2-3 servings of meat & alternative each day.
A thumb equals 1 ounce of cheese. Two thumbs of cheese equal 1 serving of milk & alternatives. Adults should be getting 2-3 servings of milk & alternative each day.
A fist equals one cup. A fist equals one serving of leafy greens or a single fruit and 1 ½ serving of yogurt. It is also equal to 2 servings of grains and cut vegetables. Adults should be getting 8-10 servings of fruits & vegetables and 6-8 servings of grains each day.
Plan Your Portions
Eat more vegetables. Vegetables are very high in several nutrients and low in calories. Choose grains such as whole grain breads and cereals, rice, noodles, or potatoes at every meal. Starchy foods are broken down into glucose that your body needs for energy. They also contain several nutrients and fibre. Include fish, lean meats, low fat cheeses, eggs, or vegetarian protein choices as part of your meal. Have a glass of milk and a piece of fruit to complete your meal.
Ref: Canadian Diabetes Association website, 2004