Portion control for healthy eating

What is a portion size?

The amount of food you eat at any given time is referred to as a portion size. Depending on your food choices (or recommendations from your Registered Dietitian), your portion size may differ from a serving size (the amount used to calculate the nutrition facts of a packaged product).

A handy guide to portion sizes

To help you estimate appropriate portions, your hands are the perfect tools – make use of these handy measures for healthy meal and snack planning:


Both hands Good for measuring 1 portion of: Brightly coloured vegetables (e.g., spinach, broccoli, peppers, green/yellow beans, zucchini, etc.)	One fist Good for measuring 1 portion of: Whole fruit (1 cup) Cold cereal (30 g) Yogurt (¾ cup) Milk and soy beverage (1 cup) Legumes (e.g., peas, beans, lentils, chickpeas) (¾ cup)	Half a fist (½ cup) Good for measuring 1 portion of: Fresh, frozen or canned vegetables Fresh, frozen or canned fruit Grains (e.g., pasta, rice, quinoa, barley)	Cupped hand (¼ cup) Good for measuring 1 portion of: Dried fruit Nuts and seeds

Palm (2 ½ ounces) Good for measuring 1 portion of: Fish Meat and poultry	Flat hand Good for measuring 1 portion of: 1 slice of bread ½ bagel, pita or tortilla	Thumb (1 tablespoon) Good for measuring 1 portion of: Cheese (2 thumbs) Peanut butter (2 thumbs) Oil (1 thumb) Margarine & butter (1 thumb) Mayonnaise & sauces (1 thumb)	Thumb tip (1 teaspoon) Good for measuring 1 portion of: Oil (1 thumb tip) Margarine & butter (1 thumb tip) Mayonnaise & sauces (1 thumb tip)

Friendly tip:

To calibrate your handy measures, compare each with the amount you get from a measuring cup or spoon.

The plate method

You can also use a plate to help estimate healthy portion sizes.*

Aim for:

1/2 plate = vegetables (i.e., garden salad, Greek salad, steamed or grilled vegetables, etc.)

1/4 plate = meat & other protein (i.e., lean meat, chicken, fish, eggs, tofu, vegetable protein, chickpeas,^† beans,^† lentils,^† etc.)

1/4 plate = grains & starches (i.e., brown rice, whole wheat pasta, quinoa, barley, sweet potatoes, etc.)

Round off your meal with a piece of fruit

* Adapted from Diabetes Canada, 2018.

† Chickpeas, beans and lentils also contain carbohydrates.

Friendly tip:

If your food is typically served in a bowl, these same portion principles apply

½ bowl = vegetables
¼ bowl = meat & other protein
¼ bowl = grains & starches
Round off your meal with a piece of fruit

Practice “Portion Principles” wherever you go

Dining out with type 2 diabetes

While type 2 diabetes shouldn’t be the end of your restaurant-rolling days, it’s important to use your smart eating principles everywhere you eat.

Make healthy choices.

GO FOR

Food with fibre
Whole grains (e.g., quinoa, brown rice, oats),
Vegetables, fruit and legumes (e.g., beans, chickpeas and lentils)

Protein (e.g., lean meat, poultry, fish, tofu, eggs, legumes)

Items that are baked, steamed, grilled, roasted or poached

Low calorie or sugar-free beverages (e.g., water, sparkling water, or unsweetened coffee or tea)

LIMIT

High-fat foods (including most deep fried, battered or breaded dishes)

Sweet, cheesy, buttery or creamy sauces (e.g., hollandaise, alfredo, tartar, etc.)

High-salt and/or high-fat meats (e.g., ribs, wings, sausages, wieners, skin-on poultry, processed cold cuts)

Unnecessary carbs – specifically “the bread basket” (politely decline before it’s placed in front of you)

Sweets high in sugar and fat (e.g., cookies, cakes or pies)

Drinks high in sugar or calories – and be wary of refills (e.g., pop, juice, sweet coffee-based beverages or milkshakes)

Alcoholic beverages (1–2 per day maximum)

Friendly tip:

Many restaurant menus are posted online. Browse the selection ahead of time so you can “pre-pick” the best meal option, without the pressures of people or time.

Don’t be afraid to ask.

It’s okay to request more information about ingredients and cooking methods. Once you understand how your meal is being prepared, you can ask for specific changes to meet your dietary needs (e.g., grilled vs. fried, sauce on the side, hold the bacon and so on).

Many restaurants will accommodate requests like:

Half-portions of large orders
Salad or steamed vegetables vs. French fries
A double order of vegetables instead of a starch
Brown rice or quinoa vs. white rice
No added salt during cooking
Olive oil vs. butter
Whole wheat pasta or pizza dough
Tomato sauce vs. cream sauce
Less cheese or no cheese
Leftovers packed to-go (vs. eating a full meal)
Baked or grilled vs. fried
Sauce and/or dressing on the side

Tackling the buffet table:

Plan in advance.

Put thought into foods you should go for, like roasted veggies, grilled proteins, etc., and foods you should avoid, like fried foods, creamy sauces, etc.