FOOD PORTION GUIDE (and how to still have your cake and eat it)

Understanding portion sizes is crucial in today’s world where oversized servings have become the norm. Proper portion control helps us maintain a healthy weight and reduces the risk of chronic conditions like obesity, diabetes, and heart disease.

With our busy lifestyles and easy access to food on the go, knowing how much to eat ensures balanced nutrition and helps us be mindful of our eating habits. Additionally, it can save you money! By easily understanding portion sizes, we take control of our health for a better quality of life.

80 20 Rule Diet

But let me stress life is always about balance, and as I always say focus on  80/20 Nutrition Rule which is 80% of the time make healthy food choices so you can nourish your body and 20% have that slice of cake. Life would be dull if we could not have the occasional treat. Within this blog, I am showing you 3 Portion Guide Methods, The Plate, The Hand Guide and the Picture Guide

Let’s start with THE PORTION PLATE GUIDE: 

Divide your plate as follows:

½ Plate (50%): Vegetables and fruits Examples: Leafy greens, broccoli, carrots, berries, or apples. Focus on non-starchy vegetables and a small portion of fruits.

¼ Plate (25%): Protein Examples: Chicken, fish, eggs, tofu, beans, lentils, or nuts.

¼ Plate (25%): Whole grains or starchy foods Examples: Brown rice, quinoa, sweet potatoes, or whole-grain bread.  Small Side: Healthy fats Examples: Avocado, olive oil, or nuts (in moderation)

THE HAND PORTION GUIDE FOR ESTIMATE HEALTHY PORTIONS:

Protein: Palm-sized portion per meal (about 3–4 oz or 20–30g protein).

Vegetables: Two cupped hands (unlimited for non-starchy veggies).

Carbohydrates: One cupped hand (about ½ cup or a small serving).

Fats: Thumb-sized portion (about 1–2 tablespoons of oil, butter, etc.). Snacks: One fist-sized portion (like a handful of nuts or popcorn).

THE PICTURE PORTION GUIDE FOR FOOD MEASUREMENTS 

Proteins: 3–4 oz (size of a deck of cards).

Grains: ½ cup cooked (size of a tennis ball).

Fats, Nuts, Butter and seeds: 1 oz (size of a lipstick). Fruits: 1 medium piece or 1 cup. Vegetables: Unlimited (non-starchy).

SUMMARY OF THE FOOD PORTION GUIDE AND 80 20 DIET RULE

Keeping an eye on your food portions and choices is like having a superpower for your health! Mastering portion control means no more overstuffed bellies, plus it helps you strut your stuff at a healthy weight while giving nasty foes like obesity, diabetes, and heart disease the boot. By picking vibrant veggies, lean proteins, and hearty whole grains, you’re fueling your body with the good stuff, ramping up your energy, and feeling fabulous! Smart food choices are your ticket to healthy eating, ensuring you stay on track without feeling missing out.

Oh, and let’s not forget—the right eats can boost your mood, sharpen your brain, and keep your tummy happy! So, by focusing on how much and what you eat, you’re creating a feel-good domino effect for both your body and mind! You are now aware of the recommended portion sizes but as I said the 80/20 rule is a flexible and sustainable approach to maintaining a healthy diet. So eat clean, nutrient-dense foods 80% of the time and allow yourself more flexibility with the remaining 20%.

For the 80% Focus on whole, unprocessed foods like: Fresh vegetables and fruits. Lean proteins (e.g., chicken, fish, tofu, beans). Whole grains (e.g., quinoa, brown rice, oats). Healthy fats (e.g., avocado, nuts, olive oil). Minimize added sugars, refined carbs, and processed foods. Prioritize hydration and avoid sugary drinks. You can read a blog here on easy ways to focus on having a vibrant healthy diet.

The 20% don’t worry about Indulgent Eating Enjoy foods you love in moderation, like: Dessert or sweets. Pizza, burgers, or other comfort foods.Alcohol or sugary beverages.

“The goal is balance, not restriction. This flexibility prevents feelings of deprivation and supports A HEALTHY LIFESTYLE”

This encourages a sustainable lifestyle rather than a strict diet, this helps reduce guilt around occasional indulgences. Promotes mindful eating by focusing on balance and variety. The 80/20 rule reminds us that healthy eating is about consistency, not perfection. Lucy