How to Measure the Optimal Size of Your Portions Easily

Everybody is aware of the general rules of organizing a healthy diet:

  • five or more portions of fruit and vegetables per day,
  • at least two portions of fish per week,
  • no surfeits.

However, these rules only work if one really knows what a “portion” means and that the size and/or weight of it is different for different types of food.

Here are the approximate portion sizes of various foods that will help you maintain a balanced diet:

Fruit and Veggies

Fruit and vegetables have different portion sizes due to the difference in the nutrients they contain

  • 1 cricket ball of veggies
  • 1 medium-sized bowl of salad
  • 1 fruit of medium size like apples or bananas
  • 2 fruits of small size like kiwis or plums
  • 1 tennis ball of berries

 Milk Products

Some milk products are heavier than others, so measure out the portions correctly

  • 200 ml (a little less than a cup) of milk
  • 1 matchbox of cheese
  • 1 cup of yoghurt

Fish and meat

Animal proteins should be consumed in different amounts

  • 1 deck of cards of meat or barn-door fowl
  • 1 check book of fish

Nuts and legumes

Nuts and legumes are healthy, but heavy. Measure portions correctly to avoid consuming excess calories

  • 1 golf ball of whole nuts
  • 1 table tennis ball of nut butter
  • 1 light bulb of beans and lens



It's easy to overindulge in starches, so keep an eye on how much you put on your plate

  • 1 tennis ball of pasta, risotto, or couscous
  • 1 computer mouse of potato
  • 2 slices of bread (about 2.5 oz)
  • About 60g (2.1 oz) of noodles


Fats cannot be excluded altogether. Learn how much to consume to keep your calorie intake under control

  • 1 tbsp of olive or rapeseed oil
  • 1/3 cup for salad dressings
  • 1 letter stamp of butter

Visual comparisons works great when it comes to measuring, besides, they are so easy to remember! Hope this guide helps you maintain a healthier diet!

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