Knowing the perfect portion sizes for your favorite foods can make all the difference in maintaining a healthy and balanced diet.

It can be overwhelming trying to figure out how much of each food group you should eat, but with a little guidance, it can be easy.

Protein

Protein is one of the most important macronutrients that our body needs. It is essential for building and repairing tissues, making enzymes, hormones, and other necessary chemicals in our body.

The recommended portion size for protein is about 3-4 ounces per meal, or about the size of a deck of cards.

Carbohydrates

Carbohydrates are a major source of energy for our body. They are important for fueling our muscles and brain, keeping us alert and focused throughout the day. The recommended portion size for carbohydrates is about ½ cup or the size of a tennis ball.

Fruits and Vegetables

Fruits and vegetables are high in vitamins, minerals, and fiber, which are all important for a healthy diet. The recommended portion size for fruits and vegetables is about 1 cup or the size of a baseball.

Aim to have at least 2-3 servings of fruits and vegetables per meal.

Fats

Fats are an essential part of our diet, as they help absorb vitamins and minerals. However, it’s important to choose healthy fats, such as avocado, nuts, and olive oil, rather than saturated and trans fats.

The recommended portion size for fats is about 1 tablespoon or the size of a poker chip.

Dairy

Dairy products are a great source of calcium and protein, which are important for healthy bones and muscles. The recommended portion size for dairy is about 1 cup. Choose low-fat or fat-free dairy products to avoid unnecessary saturated fat.

Grains

Grains are another important source of carbohydrates and fiber in our diet. The recommended portion size for grains is about ½ cup or the size of a hockey puck.

Choose whole grains, such as brown rice, quinoa, and whole-wheat bread, to get the most nutrients and fiber.

Putting it all together

Now that you know the recommended portion sizes for each food group, it’s important to put it all together. A balanced meal should consist of a protein source, a carbohydrate source, vegetables, and healthy fats.

Aim to fill half of your plate with vegetables, one quarter with protein, and one quarter with grains or carbohydrates.

Remember, portion sizes are just a guide, and everyone’s needs may be different depending on their age, sex, activity level, and health conditions.

If you have any concerns about your diet, it’s always best to speak with a registered dietitian or healthcare provider for personalized guidance.