1. Portion vs. Serving Size — What’s the Difference?
A serving size is a standardized amount listed on nutrition labels. A portion is how much you actually eat — which is often more. For example, the serving size for pasta might be one cup, but most people eat closer to two or three.
Knowing the difference helps you better understand labels and manage your intake without strict measuring.
2. The Hand Guide: Your Built-In Portion Tool
You don’t need a food scale — just use your hand as a quick guide:
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Protein (meat, fish, tofu): Palm-sized portion (about 100–120g)
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Carbs (rice, pasta, grains): One cupped hand per meal
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Vegetables: Two cupped hands — the more, the better
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Fats (oil, butter, nuts): One thumb’s worth per meal
Your hand size naturally matches your body’s needs, making this method both personal and practical.
3. What a Balanced Plate Looks Like
For most adults, a healthy meal can follow this simple ratio:
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½ plate fruits and vegetables
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¼ plate lean protein
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¼ plate whole grains or starches
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A drizzle of healthy fat (like olive oil or nuts)
This balance keeps you full, supports steady energy, and prevents overeating.
4. Common Foods and Their Real Portions
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Pasta: 1 cup cooked (size of a baseball)
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Cheese: 30g (size of two dice)
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Peanut butter: 1 tablespoon (size of your thumb)
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Cereal: ¾ cup (fits in one cupped hand)
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Fruit juice: 120ml (half a glass — it counts as sugar, not fruit)
Small tweaks like these can save hundreds of extra calories without you noticing.
5. Mindful Eating Matters Too
Even healthy portions can go overboard when distracted. Try slowing down, eating at a table (not in front of a screen), and checking in halfway through a meal — are you satisfied, or just finishing because it’s there?
