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Learn how to judge the right portion size for yourself and your family. Although the recommended daily calorie targets are well known, most of us make errors in our portion-size judgement. This article helps you recognise correct portion sizes and put them in the context of your diet plan.
A portion size is the amount of a particular food you choose to eat at one sitting. It is different from a serving size, which is a measured amount listed on a nutrition label. Most of us overestimate portions, which is why visual cues (like a fist for cooked rice or a palm for protein) are useful.
Hand-based cues work well for everyday meals. A cupped hand for cooked grains, a palm-sized portion for protein, a thumb for fats like nut butter or oil, and two cupped hands for leafy vegetables are a good starting point. These adjust naturally with your body size.
Yes. Children need smaller portions than adults but more often through the day. As a rough guide, a child's portion is about the size of their own hand or fist for each food group, scaling up as they grow.
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