When it comes to food, it’s not always easy to get your portions right. Find out just how much carbs, protein, vegetables, fruits and snacks make one serving.
While you don’t upsize your meal at the fast food joint, there’s still a high chance that you’re downing more than you should – no thanks to the jumbo portions offered at many eateries.
The Health Promotion Board (HPB) says we should get 5 to 7 servings of rice (or other carbs), 2 to 3 servings of meat (or other proteins), and at least 2 servings each of vegetables plus 2 servings of fruits a day. (If you’re not active, aim for the lower limit for carbs and proteins, although there’s no harm getting more veggies in your diet.)
Restaurants and hawkers won’t watch your diet for you, so one portion may comprise multiple servings. It’s time to take matters into your own hands – literally. Here’s what counts as one serving.
(Also read: The Dangerous Consequence A Low-Carb Diet Might Have On Women)
1 SERVING OF CARBOHYDRATES
TIP: Ask your server for less rice to reduce waste – and save your waist in the process.
½ bowl of rice (100g)
½ bowl of noodles (100g)
1 medium-sized potato (150-180g)
(Also read: 11 Healthier Snacks to Satisfy Your Late Night Hunger Pangs)
1 SERVING OF PROTEIN
palm-sized fish (90-110g)
1 palmful of beans (120g)
palm-sized beef (90-110g)
palm-sized chicken (90-110g)
2 slices of cheese (40g)
(Also read: 11 Healthy & Delicious Protein Bowls to Try in Singapore)
1 SERVING OF VEGETABLES
TIP: The more you see, the more you eat. Even nutrition experts unconsciously serve themselves up to 31 per cent more food when using larger bowls, says a study by Cornell University. Trick yourself into eating less by switching to petite plates.
2 palmfuls (1 cup) of cooked broccoli (100g)
1 rounded handful of salad leaves (150g)
1 rounded handful of baby carrots (150g)
2 palmfuls (3/4 mug) of cooked leafy vegetables (100g)
(Also read: Why Intuitive Eating is A Great Tool to Maintain Your Weight)
1 SERVING OF FRUITS
1 wedge of pineapple (130g)
10 grapes (50g)
1 medium banana
1 small apple (130g)
(Also read: This is Exactly How Much Fruits to Eat Per Serving)
1 SERVING OF SNACKS
TIP: Eat in small amounts to limit your intake of fats, oils, sugar and salt.
1 pinkie’s worth of thinly-spread jam
diet colas (maximum one can a day)
1 small cup yogurt (150g)
10 to 15 almonds
3 plain crackers (30g)
(Also read: Use These Portion Sizes to Keep Your Favourite Snacks Low in Calories)
