Food Portion Calculator
Table Of Content
show
Portion calculator with steps
Here’s a straightforward 3-step method for estimating healthy portion sizes:
Step 1: Identify your food group:
- Protein-rich foods include eggs, nuts, seeds, beans, lentils, tofu, fish, and poultry.
- Vegetables: Any non-starchy vegetables, such as cucumbers, tomatoes, peppers, broccoli, and spinach.
- Fruits: Any type of fresh fruit, including melons, grapes, apples, oranges, bananas, and berries.
- Grains: pasta, popcorn, brown rice, quinoa, whole-wheat bread, and oats (in moderation).
- Dairy: Moderate amounts of low-fat milk, yogurt, and cheese.
Fats: Nuts, seeds, avocados, olive oil, and other healthy fats.
Step 2: Choose a reference item:
- The palm of your hand (3–4 oz) is protein.
- Vegetables: One cup, approximately
- Fruits: About a cup-sized small apple
- Grains: About half a cup, closed fist
- Dairy: A tiny 6-ounce container of yogurt
- Thumb tip (about 1 tsp) of fat
Step 3: Adjust based on your needs:
- Age and activity level: Teenagers who are growing or who are very active might require larger servings.
- Body composition: Individuals with higher muscle mass may require slightly larger portions because they burn more calories.
- Energy requirements: Vary the portions you eat throughout the day according to your level of activity and hunger.
Tips
- For precision, use measuring spoons and cups, especially in the beginning.
- See the portions on your plate: half should consist of vegetables, 25% should be protein, and 25% should consist of carbs.
- Never hesitate to modify serving sizes to your personal tastes and hunger indicators.
- Prioritise variety and foods high in nutrients over calorie counting.
- Check Our accurate Portion Calculator
Check Our Free Macro Meal Plan
