The proper 'serving' (con't) 

“Everyone's version of portion size is different,” Chris Wellington, dietician at the Windsor Family Health Team says.

“People do not understand portion sizes.”

Not surprisingly it turns out most people think a serving is more than it actually is.

So how are we to know the real size?

There are a few rules of thumb – literally!

Hold out your palm to measure one serving of poultry, lean meat or cooked fish.

Curl up your fist for a serving of pasta, rice or cereal.

Same goes for milk, raw leafy vegetables or a baked potato.

Half a cup is determined by cupping your hand.

To figure out a tablespoon, it’s two thumbs, and it’s the tip of your thumb to measure one teaspoon.

Then there are specific foods.

For breads, one slice is one serving, or half a bagel or half a pita pouch.

For fresh fruit it’s one piece of fruit such as an apple or half a cup of, say, strawberries or blueberries.

A serving of milk is one cup, yogurt is half a cup, cheese is one-and-a-half ounces or 50 grams.

Peanut butter is two tablespoons, and two eggs are a serving.

So why all this harping on 'servings?'

“Dietitians look at portion sizes because we as a nation are gaining too much weight and one of the reasons is because we are eating too much food,” says Wellington.

And likely you’ve been eating more than what’s recommended.

For shame!

But seriously, now you have a better idea about what a serving is.


You can get more info on line at Canada’s Food Guide.

You can keep track of your eating and activity by going to

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