Eating Healthy Portions
For Weight Loss

Understanding healthy portion sizes and then eating healthy portions is a key to healthy weight loss and ongoing weight management. Don't let your healthy eating habits be sidetracked by eating too much!

It is possible to adjust to eating healthy portions when you slow down, pay attention and make sure you are eating plenty of fresh, low calorie fruits and vegetables. It may be helpful to do a little measuring until you get used to what healthy portion sizes and serving sizes look like. Then, you'll be able to "eyeball it" most of the time.

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Tips to help you determine healthy portions and serving sizes

Serving and Eating Healthy Portions: Starches 
(Includes starchy vegetables such as corn and potatoes; also includes desserts and sweets which are meant to be occasional treats)

• 1 slice bread
• 1/2 cup pasta or rice (about size of an ice cream scoop)
• 1/2 cup cooked grain (bulgur, quinoa, couscous, etc.)
• 1/2 cup cooked hot cereal
• 3/4 cup cold cereal
• 1/2 pita pocket or 1/2 English muffin
• 1 medium potato (about size of a computer mouse)
• 1 small sweet potato or yam
• 1 ear or 1/2 cup corn

• 1/2 cup cooked or raw chopped vegetable
• 1 cup raw leafy green vegetable (about 4 lettuce leaves)
• 6 ounces (3/4 cup) vegetable juice
• 1 medium fruit (apple, orange, peach, or pear) (about the size of a baseball)
• 1/3 cantaloupe, honeydew, or watermelon (about 1 cup cubed)
• 1/2 grapefruit
• 1/2 banana
• 1/2 cup canned or jarred fruit
• 1 cup fresh berries
• 3/4 cup fruit juice
• 1/4 cup dried fruit

• 1 ounce cooked meat, poultry, or fish
• 2 egg whites
• 1 whole egg
• 1/2 cup cooked beans, peas, or lentils
• 1/2 cup tofu, tempeh, or soybeans
• 1 cup soymilk
• 1/3 cup nuts
• 1/4 cup seeds (pumpkin, sunflower)
• 2 tablespoons peanut butter or other nut butter (about the size of a golfball)

• 1 cup milk
• 1 cup yogurt
• 1/2 cup cottage cheese
• 1 1/2 ounces cheese (about the size of your index finger)

• 2 teaspoons oil, butter, or mayonnaise
• 2 tablespoons salad dressing

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