Serving Size and Healthy Meals
The Key to Healthy Eating
Choosing healthy foods in healthy amounts is important to our wellbeing. Have you
noticed that serving sizes and even our dishes have been getting much larger over
the past 20 years?
So what is a healthy amount of food?
All good things in moderation. That includes the food we eat. To help choose
healthy amounts of food when you are planning a meal, try one of these methods:
“Divide the Plate” Method for a Healthy Meal
Try this easy way to plan your meals. Your plate should be no bigger than 8 inches
across. Look at the plate below for an example of balanced eating.
Vegetables: Make ½ your
plate vegetables. Try 2
different kinds.
Grains & Starches: Fill ¼
of your plate with whole
grain pasta, rice, potatoes,
Have a glass
of Milk and a
piece of Fruit
with your
meal!
bread or other grains.
Meat and Alternatives:
Choose fish, lean meat,
chicken, beans or lentils for
¼ of your plate.
February 26, 2010
The Hand Guide to a Healthy Meal
Knowing what a serving size looks like will help you choose servings for better health.
Your hand is a great guide for portion control and it’s always “on hand”.
Have 2 servings of
vegetables, or as much as
you can hold in 2 hands.
Add a serving of lean meat,
fish, poultry, beans or lentils,
the size of your palm and the
width of your finger.
Choose 2 servings of
grains/starches (potatoes, rice,
pasta or bread) or an amount the
size of your fist.
Limit fat to an amount the size
of the tip of your thumb (soft
margarine, salad dressing, oil,
or mayonnaise).
Where can I get more information about portion control and healthy eating?
www.dietitians.ca
www.heartandstroke.ca