Use These Portion Control Tips to Avoid Overeating

When it comes to food, it’s not always easy to get your portions right. Find out just how much carbs, protein, vegetables, fruits and snacks make one serving.

Control Portion Sizes Correct Servings

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While you don’t upsize your meal at the fast food joint, there’s still a high chance that you’re downing more than you should – no thanks to the jumbo portions offered at many eateries.

The Health Promotion Board (HPB) says we should get 5 to 7 servings of rice (or other carbs), 2 to 3 servings of meat (or other proteins), and at least 2 servings each of vegetables plus 2 servings of fruits a day. (If you’re not active, aim for the lower limit for carbs and proteins, although there’s no harm getting more veggies in your diet.)

Restaurants and hawkers won’t watch your diet for you, so one portion may comprise multiple servings. It’s time to take matters into your own hands – literally. Here’s what counts as one serving.

1 SERVING OF CARBOHYDRATES

TIP: Ask your server for less rice to reduce waste – and save your waist in the process.

Control Portion Size Carbohydrates

½ bowl of rice (100g)

½ bowl of noodles (100g)

1 medium-sized potato (150-180g)

1 SERVING OF PROTEIN

Control Portion Size Protein

palm-sized fish (90-110g)

1 palmful of beans (120g)

palm-sized beef (90-110g)

palm-sized chicken (90-110g)

2 slices of cheese (40g)

1 SERVING OF VEGETABLES

TIP: The more you see, the more you eat. Even nutrition experts unconsciously serve themselves up to 31 per cent more food when using larger bowls, says a study by Cornell University. Trick yourself into eating less by switching to petite plates.

Control Portion Size Vegetables

2 palmfuls (1 cup) of cooked broccoli (100g)

1 rounded handful of salad leaves (150g)

1 rounded handful of baby carrots (150g)

2 palmfuls (3/4 mug) of cooked leafy vegetables (100g)

1 SERVING OF FRUITS

Control Portion Size Fruits

1 wedge of pineapple (130g)

10 grapes (50g)

1 medium banana

1 small apple (130g)

1 SERVING OF SNACKS

TIP: Eat in small amounts to limit your intake of fats, oils, sugar and salt.

Control Portion Size Snacks

1 pinkie’s worth of thinly-spread jam

diet colas (maximum one can a day)

1 small cup yogurt (150g)

10 to 15 almonds

3 plain crackers (30g)

 

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