What is the perfect portion size?

What is the perfect portion size?

1 1/2 – 2 1/2 cups of fruit and 2 1/2 – 3 1/2 cups of vegetables. 6-10 ounces of grain, 1/2 from whole grains. 3 cups of nonfat or low-fat dairy foods. 5-7 ounces of protein (meat, beans, and seafood) each day.

What size plate should I use to lose weight?

Switch to using 9-inch plates. Most dinner plates are 12.5 to 13 inches. Smaller plates create portion control; you’ll eat less and feel fuller.

What should I put on my plate?

The basis of a healthy diet

  • plenty of colourful vegetables, legumes/beans.
  • fruit.
  • grain (cereal) foods – mostly wholegrain and high fibre varieties.
  • lean meats and poultry, fish, eggs, tofu, nuts and seeds.
  • milk, yoghurt, cheese or their alternatives, mostly reduced fat.
  • Drink plenty of water.

How do you fill a plate?

How To Fill Your Plate

  1. Half your plate should be filled with fruits and vegetables, minimally processed, and cooked in healthy oils like canola or olive oil.
  2. A quarter of your plate should be filled with healthy grains — think whole wheat bread, whole grain pasta or brown rice.
  3. The last quarter of your plate should come from protein.

What should be on your plate every meal?

Per the USDA guidelines, you should create a healthy foundation for every meal by filling half your plate with fruits and vegetables….Here, Duggan suggests how to vary the foods you choose within each food group to get a wide range of essential nutrients in your diet:

  • Vegetables.
  • Fruits.
  • Protein.
  • Grains.
  • Dairy.
  • Fats.

What fruit can I eat everyday?

The 20 Healthiest Fruits You Can Eat, According to a Nutritionist

  • of 20. Watermelon. Watermelon is 92% water, making it a great choice for hydration.
  • of 20. Apples. An apple a day may in fact keep your cardiologist away.
  • of 20. Mangos.
  • of 20. Kiwis.
  • of 20. Cherries.
  • of 20. Bananas.
  • of 20. Oranges.
  • of 20. Grapes.


Andrey is a coach, sports writer and editor. He is mainly involved in weightlifting. He also edits and writes articles for the IronSet blog where he shares his experiences. Andrey knows everything from warm-up to hard workout.