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Portion Sizes Examples

 

Serving size examples (one serving size):

Here are some examples of proper portion sizes for weight loss.

Meat choices

Low fat - best choices

lean range-fed beef 1 oz.

skinless chicken 1 oz.

soy burgers 1

soy sausage 1 patty

soy hot dogs 1 link

tofu 3 oz.

egg whites 2

egg substitute 1/4 cup

any fish 1 oz.

canned tuna 1/4 cup

low-fat cheese 1/4 cup

low-fat cottage cheese 1/4 cup

Medium fat fair choices:

1 oz. ham (lean) 1 oz.

ham deli style 1.5 oz.

turkey bacon 3 slices

beef lean cuts 1 oz.

lamb lean cuts 1 oz.

veal 1 oz.

egg 1

regular cottage cheese 1/4 cup

reduced fat cheese 1 oz.

ricotta cheese 2.5 oz.

High fat poor choices:

peanut butter 1 T.

bacon 3 slices

cheddar cheese 1 oz.

hot dog 1 link

Protein/carbohydrate mix:

Milk (1%) 1 cup

Yogurt (plain) 1/2 cup


High-density carbohydrates (veggies and fruits -- use in moderation):

Acorn squash 1/2 cup

Baked beans 1/8 cup

Carrots 1

Corn 1/4 cup

French fries 5

Lima beans 1/4 cup

Peas 1/3 cup

Pinto beans 1/4 cup

Potato, baked 1/3 cup

Potato, mashed 1/5 cup

Refried beans 1/4 cup

Sweet potato, baked 1/3

Fruits:

Banana 1/3

Mango, sliced 1/3 cup

Papaya, cubed 1/4 cup

Raisins 1 T.

Fruit juices:

Apple juice 1/3 cup

Cranberry juice 1/4 cup

Grape juice 1/4 cup

Grapefruit juice 1/3 cup

Orange juice 1/3 cup

Pineapple juice 1/4 cup

Tomato juice 1 cup

V-8 juice 3/4 cup

Grains/breads:

Bagel (small) 1/4

Biscuit 1/2

Bread 1 slice

Cereal 1/4 cup

Cornbread 1 square inch

Croissant, plain 1/2

Cracker, saltine 4

Cracker, triscuit 3

Crouton 1/2 oz.

English muffin 1/4

Granola 1/2 oz.

Muffin 1/2

Noodles 1/4 cup

Pancake (4") 1/2

Popcorn, popped 2 cups

Pasta 1/4 cup

Pita pocket 1/2

Rice (cooked) 1/4 cup

Rice cake 1

Roll, dinner 1/2

Roll, hamburger 1/2

Taco shell 1

Tortilla, corn (6") 1

Tortilla, flour (8") 1/2

Waffle 1/2

Alcohol:

Beer 6 oz.

Hard liquor 1 oz.

Wine 4 oz.

Others:

Barbecue sauce 2 T.

Candy bar 1/4

Cake 1/3 slice

Cookie (small) 1

Honey 1/2 T.

Jam 2 T.

Ketchup 2 T.

Plum sauce 1 1/2 T.

Sugar, brown 2 t.

Sugar, granulated 2 t.

Syrup, pancake 2 t.

Ice cream 1/4 cup

Potato chips 1/2 oz.

Pretzels 1/2 oz.

Teriyaki sauce 1 T.

Tortilla chips 1/2 oz.

Best Vegetable and Fruit choices (low glycemic index)

Cooked Vegetables:

Artichoke 1 medium

Asparagus (12 spears) 1 cup

Beans, green 1 cup

Beans, black 1/4 cup

Beans, kidney 1/4 cup

Beans, lentil 1/4 cup

Bok choy 3 cups

Broccoli 1 1/4 cups

Brussels sprouts 1 1/2 cups

Cabbage 1 1/2 cups

Cauliflower 2 cups

Chickpeas 1/4 cup

Eggplant 1 1/2 cups

Mushrooms 1 cup

Onions 1/4 cup

Spinach 1 1/2 cups

Yellow squash 1 1/4 cups

Zucchini, sliced 1 1/2 cups

Raw vegetables:

Alfalfa sprouts 11 cups

Bean sprouts 3 cups

Bamboo shoots, cuts 1 1/4 cups

Broccoli 1 1/2 cups

Cauliflower 2 cups

Cucumber 1

Endive 7 1/2 cups

Green or red peppers 3

Hummus 1/4 cups

Lettuce, iceberg 1 head

Lettuce, romaine 4 cups

Salsa 1/2 cup

Spinach, chopped 6 cups

Tomato 2

Water chestnuts 1/3 cup

Fruits:

Apple 1/2

Applesauce 1/3 cup

Apricots 3

Blackberries 1/4 cup

Blueberries 1/2 cup

Cantaloupe 1/4 melon

Cherries 1/4 cup

Grapes 1/2 cup

Grapefruit 1/2

Honeydew, cubed 1/2 cup

Kiwi 1

Orange 1/2

Orange, mandarin 1/3 cup

Peach 1

Peaches, canned 1/2 cup

Pear 1/2

Pineapple, cubed 1/2 cup

Plum 1

Raspberries 1 cup

Strawberries 1 cup

Watermelon, cubed 1/4 cup


Fat servings:

Best choices: monounsaturated fats

Almond butter 1/3 t.

Almonds 1/2 t.

Almonds 3

Avocado 1 T.

Canola oil 1/3 t.

Guacamole 1 T.

Macadamia nuts 1

Olive oil/vinegar dressing 1 t.

Olive oil 1/3 t.

Peanut oil 1/3 t.

Olives 3

Peanut butter, natural 1/2 t.

Peanuts 6

Tahini 1/2 t.

Fair choice low in saturated fat

Mayonnaise, regular 1/3 t.

Mayonnaise, light 1 t.

Sesame oil 1/2 t.

Soybean oil 1/3 t.

Walnuts 1 t

Poor choice high in saturated fat

Bacon bits 1 1/2 t.

Butter 1/3 t.

Cream 1 T.

Cream cheese 1 t.

Cream cheese, light 2 t.

Sour cream 1/2 T.

Sour cream, light 1 T.


 


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