You shouldn't have to guess your portion sizes. Portion sizes can make or break your diet. Here are some examples of serving sizes to help you with your meal planning.
A fistful or 1 cup:
Rice-200 calories
Pasta-200 calories
Fruit-75 calories
Veggies-40 calories
Palm size or 3 ounces:
Meat/Fish/Poultry-160 calories
Handful or 1 ounce:
Nuts-170 calories
Raisins-85
2 Handfuls or 1 ounce:
Chips-150 calories
Popcorn-120 Calories
Pretzels-100 calories
A thumbful or 1 ounce:
Peanut Butter-170 calories
Hard Cheese-100 calories
A thumb tip or 1 teaspoon:
Cooking Oil-40 calories
Mayonaise/Butter-35 calories
Sugar-15 calories
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