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Portion Size Guide: Vegetables Starch Protein

The document provides guidelines for proper portion sizes when eating healthfully by dividing a plate into quarters, with half for vegetables, one quarter for protein, and one quarter for starches. It also includes visual comparisons for common portion sizes of foods.

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John Paruda
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89 views1 page

Portion Size Guide: Vegetables Starch Protein

The document provides guidelines for proper portion sizes when eating healthfully by dividing a plate into quarters, with half for vegetables, one quarter for protein, and one quarter for starches. It also includes visual comparisons for common portion sizes of foods.

Uploaded by

John Paruda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Portion Size Guide

When you’re trying to eat healthfully, it’s essential to keep track of just how much you’re eating. It’s all too easy to misjudge

PORTION SIZE YOUR PLATE


½ PLATE VEGETABLES:
¼ Fill half your plate with a colorful assortment of different vegetables for good
PROTEIN nutrition and tastes to please your palate.
½
¼ PLATE PROTEINS:
VEGETABLES Low-fat proteins are good for your heart and better for your waistline. Bake, broil,
¼ or grill your way to a delicious and healthy meal.
STARCH
¼ PLATE STARCHES:
Whole-grain starches are good for your heart and keep you feeling fuller longer.
While foods like yams, potatoes and corn are considered vegetables, they are high
in starch and should be placed on this part of your plate.

BASIC GUIDELINES

1 cup = baseball ½ cup = lightbulb 1 oz or 2 tbsp 1 tbsp = poker chip 1 slice of bread
= golf ball = cassette tape

3 oz chicken or meat 1 oz lunch meat 1½ oz cheese


= deck of cards = checkbook = compact disc = hockey puck = 3 dice

GRAINS FRUITS & VEGETABLES MEATS, FISH & NUTS


1 medium fruit = baseball 3 oz lean meat & poultry = deck of cards
1 pancake = compact disc ½ cup grapes = about 16 grapes
½ cup of cooked rice = lightbulb 1 cup strawberries = about 12 berries 3 oz tofu = deck of cards
½ cup cooked pasta = lightbulb 1 cup of salad greens = baseball 2 tbsp peanut butter = golf ball
1 slice of bread = cassette tape 1 cup carrots = about 12 baby carrots 2 tbsp hummus = golf ball
1 bagel = 6 oz can of tuna 1 cup cooked vegetables = baseball ¼ cup almonds = 23 almonds
3 cups popcorn = 3 baseballs 1 baked potato = computer mouse ¼ cup pistachios = 24 pistachios

DAIRY & CHEESE FATS & OILS SWEETS & TREATS


1½ oz cheese = 3 stacked dice 1 tbsp butter or spread = poker chip
1 cup yogurt = baseball 1 tbsp salad dressing = poker chip
½ cup frozen yogurt = lightbulb 1 tbsp mayonnaise = poker chip 1 slice of cake = deck of cards
½ cup ice cream = lightbulb 1 tbsp oil = poker chip 1 cookie = about 2 poker chips

SOURCE: Kathleen Zelman RD, Reviewed on 05/22/2019 © 2019 WebMD, LLC. All rights reserved. healthyeating.webmd.com

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