Portion Control

FOODS

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 size

Symbol

Cereals (Wheat,
millets Rice, Pasta)

1 closed fist=30gm
¼ cup

Cold Cereals

1 closed fist=30gm
¼ cup

Bread slice, Pita
bread, Paratha

1 slice=Size of a
hand

Bagel

½ small bagel=Size
of a hand

Chicken

Palm of a hand
100gms

Fish

Palm of a hand
100gm

Milk

1 closed fist
1 cup=150 ml

Yoghurt

1 closed fist
1 serving=30gms

Vegetables (Leafy
vegetable, fresh
frozen or canned
vegetable)

fill 2 open hands

Roots & tubers
(Potatoes,onions)

1 closed fist

Fruits

1 closed fist
1 fruit=100gms

Fruit juice

½ cup=125 ml

Palm of a hand and
depth of the little
finger
¼ cup

Oil, Mayonnaise,
butter, Clarified
Butter (Ghee), Salad
dressing

Tip of a thumb

Peanut Butter

2 Tbsp (30ml)

Ice cream

½ a scoop

Cheese

4 dice/1 cube
(30gms)

Muffins, Brownies,
cake, cookies, tarts

1 piece

Salty Snacks

Chips, tortillas,
pretzels, Fries​

Chocolates

Buying small packets and more of dark chocolates