Portion size is something that I didn’t care about before, let alone the proper portion sizes of different food.
But after doing the 21-Day Fat Loss Challenge, I realized and found out that portion size is very important.
So, I started researching and reading more about the topic and the results I found were shocking!
It confirmed my husband’s accusation: that I was eating WAY MORE THAN the proper portion sizes and MORE THAN what he consumes!
It’s really not an accusation because I already knew before that it was the truth. But I just don’t want to accept it!
I played “innocent until proven guilty”, and the irony of it all: I was the one who found out about my own guilt (through more readings)!
The Proper Portion Sizes For Adults
So, I started to dig deeper into the proper portion sizes of food and I want to share it here with you in the hope that it can also help you if you are experiencing the same “portion size issue” like me.
Healthline has written a rough guide for each meal using your plate as a portion guide:
- Half a plate – vegetables or salad
- Quarter of a plate – high-quality protein (from meat, poultry, fish, eggs, dairy, tofu, beans and pulses)
- Quarter of a plate – complex carbs (such as whole grains and starchy vegetables)
- Half a tablespoon (7 grams) – high-fat foods (including cheese, oils, and butter)
Using your hands as a serving guide is another method of identifying the proper portion sizes. Here’s another rough guide from healthline:
- A palm-sized serving for women and two palm-sized portions for men – High-protein foods such as meat, fish, poultry, and beans
- A fist-sized portion for women and two fist-sized portions for men – vegetables and salads
- One cupped-hand portion for women and two for men – high-carb foods such as whole grains and starchy vegetables
- One thumb-sized portion for women and two for men – high-fat foods such as butter, oils, and nuts
Proper Portion Sizes Charts And Printables
I gathered some proper portion sizes charts and printables from different sources for a visual and easier learning experience.
Here’s a recommended portion sizes chart from I Value Food:
And here’s a portion control guide from WebMD.
You can download the printable pdf here, print it, and pin it into your refrigerator door, so you can be guided and reminded everyday.
My Portion Sizes Before
My portion sizes before I started the 21-Day Fat Loss Challenge were HUGEEEEE!
How did I realize it? Because during the challenge, there was recommended weight or measurement especially for protein and vegetable intake.
For example, salmon is 125 grams. So in the first few days, I weighed mostly my protein consumption to have a visual idea of how small or big the portion is.
Then I realized how small is 125 grams. Then vegetables are 2-3 cups (and it’s ok to eat more of them if still hungry).
I am supposed to eat only a slice, but before I ate like 2 slices of salmon or more that were obviously bigger than 125 grams.
The same thing with chicken and meat, the recommended is about 85 grams, but my portion before was like 2-4 times bigger, depending on the occasion. WHOAAA!
As I was reading more about portion sizes, I learned that the suggested portion size for rice is half a cup, but everytime I eat rice, I consume 2-4 cups depending on how nice is the main dish! The more delicious it is, the more rice I consume!
I also found out that the recommended portion size for pasta is 1/2 a cup! But all my life, I have been eating an “ENTIRE PLATE” of pasta.
And most of the time, I go for a 2nd serving of half or quarter of a plate! That’s like 5-7 times more than the recommended portion size! How insane!
The same goes with potatoes. The recommended portion size is a small piece a size of a computer mouse, but I consume like 2-3 big pieces of potatoes!
With fruits, you can eat 1 or 2 fruits as a dessert or snacks, but I eat tangerines like crazy! I can eat 10 or more in one sitting! Imagine all the sugar! And that is only one example.
Too Many Carbs And Sugar
I also consume way too many carbs and sugar!
Though we use our own raw honey instead of sugar, I just realized after doing the 21-Day Fat Loss Challenge that we use them excessively!
Before doing the challenge, I always had the idea that we are eating healthy, more or less.
Though it is true to some extent, I realized that I was consuming WAY MORE carbs and sugar than recommended.
Here’s an example: In the morning I make a cup of eko (toasted cereals that resembles coffee) with a heaping teaspoon of honey. Then a huge bowl of oatmeal with yogurt and another heaping teaspoon or two of honey.
After lunch, I make a dessert of homemade yogurt with a heaping teaspoon or two of honey or our homemade lemon marmalade.
Then another round of yogurt with honey or marmalade as a dessert after dinner. Some other days, we make cheese with honey.
Though honey is healthier than sugar, we are definitely using it excessively!
My Portion Sizes Now
My portion sizes now are completely different from before.
Thank you for Avocadu’s 21-Day Fat Loss Challenge because it’s really an eye-opener to me.
I am a vegetable eater since then, but I eat even more vegetables now.
It occupies half of my plate now, then a proper portion size of protein cooked in a healthy fat source (coconut oil or extra virgin olive oil).
I also learned to refrain from foods that contain a lot of carbohydrates and sugar.
These two are not very good for our health and I found out that these are what’s making me gain weight fast!
Portion sizes of food are something that I just didn’t give any attention to before. But I am glad that the 21-Day Fat Loss Challenge made me realized its importance.
I just realized that there is still a lot of changes to be done to what I believe is “healthy eating” in our household. We are not yet into “healthy eating” after all.
This is the reason why I want to dig deeper into healthy eating, to learn more, and to be more aware.
Healthy eating is not about food restrictions. It is about the freedom of eating anything we like, but in MODERATION.
MODERATION by observing the proper portion sizes is really the key!
How about you? Are you already practicing healthy eating at home? Or you are also in the beginning stage of eating healthy just like me and my family?
Please feel free to share your thoughts in the comment section.
Avocadu 21-Day Fat Loss Challenge
Maybe you are wondering or a bit annoyed because I keep on mentioning the 21-Day Fat Loss Challenge.
I just can’t help from raving about it, because this is the program that made me lose 9.6 lbs (4.5 kg) and 1.5 inches in just a matter of 3 weeks.
And that is without taking or drinking any slimming pills or juices, and without exercising like crazy, but just through healthy eating. You can read about my personal experience here.