List of portion sizes

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To have a guideline of how much you should eat, you need a list of portion sizes.

This is the most important part of the Greatest diet tips.

When you have a guideline of portion sizes, you will be able to know approximately how much you can eat at a time. I always say, remember, when you make your had a fist - that is the size of your stomach (on the inside) - don't stretch it.

The rule is to eat 4 - 5 smaller balanced meals per day for balanced weight loss.

You are actually not eating more than usual, you are just spreading your calory intake through the day.

PORTION SIZES:

STARCH

Potato   - 1  medium size*

All-Bran-flakes / Hi-Fibre Bran - ½ cup*

Basmatirice (cooked) - ½ cup*

Beans/peas/lentils (dried/canned)  - half cup

Brown or wholegrain breadroll - ½ roll*

Bulgurwheat (cooked) - ½ cup

Ginger cookies - 2 cookies*

Health bread/seed bread/ low-GI bread - 1 slice*

Barley (cooked) - ½ cup*

Oats porridge (cooked) - ½ cup*

Oat bran (cooked - )½ cup

Wholegrain bread - 1 slice*

Wholewheat flour - 50ml*

Wholegrain/muesli rusks - 1 rusk*

Wholegrain-pronutro - ½ cup when already mixed2 tablespoons dry*

Wholegrain scone/-muffin - ½ 

Wheat germ - ¼ cup*

Low-GI or lowfat-muesli (Nature's source Lite & crispy - ½ cup (Nature's source low GI-muesli, fine form-muesli,   Woolworths slimmer's choice or Low GI-muesli)

Maltabella (cooked) - ½ cup

Marie-biscuits - 3 cookies

Corn starch - 45ml

Mealie porridge (cooked) - ½ cup

Mealies (cooked) - ½ cup

Unflavoured popped corn (cooked) - 3 cups

Pasta (cooked) - ½ cup  Pitabread (wholegrain will be better)½ pita*

Provitas - 3 biscuits*

Rye bread - 1 slice

Rice cakes - 2 cakes*

Ryvitas - 2 biscuits*

Weet-Bix - 1 block

White or brown rice (cooked) - ½ cup

Please note: ½ cup cooked = 3 table spoons raw      

* give advantage to these foods, because it has a low GI 

VEGETABLES

Artisjokes - 1 cup

Beetroot - 1 cup

Butternut - 1 cup

Peas - 1 cup

Mixed vegetables - 1 cup

Pumpkin - 1 cup

Instant soup (1 packet) - 1 cup

Turnips - 1 cup

Onion - 1 cup

Carrots (preferred raw) - 1 cup

 FRUIT *

Apple - 1 medium size*

Apple rings (dried) - 5 rings*

Apricots - 2 medium sized*

Apricot halves (dried) - 4 halves*

Apricot halves (unsweetened and canned) - 4 halves*

Berries (like blueberries or strawberries) - 1 ¼ cup (great for weight loss)

Grapes - 12

Grape juice - one third of a cup*

Granadillas - 2 medium sized*

Cherries - 12 cherries

Kiwifruit - 1 medium size*

Guavas - 2 medium sized*

Guavas (canned) - 2 halves*

Orange - 1 medium size

Mango - ½ small*

Nartjies - 2 medium sized*

Nectarine - 1 medium size*

Paw-paw - two thirds of a cup*

Pear - 1 medium size*

Pear (dried) - 2 halves*

Peach - 1 medium size*

Peaches (dried) - 2 halves

Banana - 1 small or ½ large*

Grapefruit - ½ medium size*

Prunes - 2 medium sized*

Prunes (dried) - 2 whole ones

Pineapple rings - 3 rings

Raisins - 1 table spoon

Figs - 2 medium sized

Figs (dried) - 2 medium sized*

Fruit salad (unsweetened) - ½ cup

Fruitjuice (unsweetened) - ½ cup

Melon - 1 cup

Watermelon - 1 ¼ cup

*give advantage to these fruits, because they have low GI 

PROTEïEN

Egg -1 egg

Egg white - 3 whites

Feta/-mozzarella cheese - 30 g**

Cooked or canned beans, lentils,soybeans - ½ cup

Chicken/turkey (without skin) - 45 g

Cottage cheese (low fat preferred) - 2 tablespoons

Red meat - 30 g

Ricotta cheese - 1 tablespoon**

Salm in salt water - half can**

Sardines in tomato sauce - ½ cup**

Snoek/macerell/smoked salm - 50 g**

Tofoe - 100 g**

Tuna in saltwater - ½ can

Low fat-cheddar cheese - 30 g**

Fish (salm,fresh tuna,etc.) - 60 g

White fish( like kingklip) - 90 g

Please note:The meat/fish/chicken-portions are the size of a match box

** Give advantage to these because they have allot of omega 3 en omega 6.

Weight it according to cooked meat

MILK AND MILK PRODUCTS

Low fat or fat free milk - 300 ml

Evaporated milk - 120 ml

Low fat or light ice cream - ½ cup

Natural full cream yoghurt - 120 ml

Ultramel-light custard - ½ cup

Vanilla ice-cream - 40 g

Fruit yoghurt - 175 ml (small container)

 FAT ***

Avocado (¼ of medium sized avo) - 30g

Peanut butter - 1 teaspoon***

Canola- of olive oil - 1 teaspoon***

Low fat margarine (eg. Flora exrta light) - 1 ½ teaspoon

Mayonaise - 2 tablespoons

Salad dressing - 4 teaspoons***

Olives - 10***

Poli-unsaturated margarine - 1 teaspoon***

Seeds (eg. Pumpkin seeds) - 1 tablespoon

Salad dressing - 2 teaspoons

NUTS ***

Almonds - 6 whole***

Peanuts - 20 small***

Cashew nuts - 1 table spoon***

Wallnuts - 2 whole***

Pekannuts - 2 whole***

***Try to eat more of these, because they are rich in omega 3 and omega 6   

 SOME OTHER FOODS YOU MAY ENJOY -

USE THE ABOVE AS A GUIDELINE TO SEE  HOW SMALL PORTIONS ARE

Asperigus (fresh or canned)

Baby corn

Lettuce

Cauliflower

Broccoli

Brussel sprouts

Eggplant

French salad

Chives

Green, yellow and red pepper

Greenbeans

Cucumber

Cabbage

Gem squashes

Mangetout peas

Courgettes Parsley

Mushrooms (fresh or canned)

Celery

Rhubarb

Radishes

Spinach

Sprouts

Sugar peas

Sauerkraut

Tomatoes

Onion (small quantities)

Fresh herbs

Canned tomato and onion relish

FREE FOOD AND DRINKS

Stock blocks

Herbs and spices

Perparation colddrink

Marmite

Mineral water

Flavourings: Tamatosauce, Soysauce, chutney, sweetchilli sauce, Tobasco sauce, worchestersauce,  basalmic vinegar, lemon juice

Sugarfree gum

Tea, coffee, herb tea (if you ad milk, try to keep with portion sizes)

Homemade vegetable soup

Fish paste

If you use these portion sizes in conjunction with the greatest diet tips, you are sure to loose weight. Remember, loosing weight slowly is better in the long run.
Did you find this list of diet portion sizes helpful? And if you did, please share.

 


For women only!

The following video is awesome, watch it to learn more about the Fat Loss Factor:

This one is for men and women- ever heard about the FAT LOSS FACTOR?!

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About Linda Pretorius

I love to share information I believe everybody can use. I am a wife of 1 and homeschool mother of 2. I share information on diets,beauty, making money online, homeschooling and changing your life. (I love to sing too and I absolutely love God.) Come find me on Google+

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  1. […] are no bad or good foods and you should continue to enjoy a variety - but keep in mind the portion sizes, frequency of meals, type of starches and type of […]

  2. […] BUT THERE’S A CATCH! The portions, did you get the portions? […]

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