Correct food portion is the key to a portion control diet. Specific portion size for food items are recommended by expert dieticians and nutritionists as per a person’s age, weight, build, gender, and related health conditions. A certain amount, either in grams or quantity comes under each portion of a food group. For example, 1 slice of brown bread equals 1 portion of carbs. Usually, people recommend 6-8 portions of carbs for a day.
We can measure the food portions of our meals by reading the food labels of the ingredients used. They list the concentration of food groups added to the specific ingredient. Therefore, we can calculate the amount used to prepare the meal and divide it by the number of servings. The calculation of proper food portions may be tedious in the beginning when following this lifestyle. However, with time we can get used to it and can easily prepare meals according to prescribed portions.
The amount of calories and food portions consumed varies mostly between male and female groups. The suggested portion amount and calories for each gender are explained below.
Food Portion for males
An average male adult with moderate activity throughout the day requires 2500 – 2800 calories per day to stay healthy and fit. They should consume food in the portions stated below.
- Carbohydrates: 7- 8 portions per day. 2-3 portions of carbs can be taken for each meal.
- Proteins: 3 portions per day. 1 portion of protein can be taken for each meal.
- Fats: 2-3 portions per day. Minimal fat should be consumed in each meal.
- Dairy: 3 portions per day. Milk, yogurt, cheese, and other dairy products can be taken per meal or for a snack to fulfill the daily need.
- Fruits: 2 – 3 portions per day.
- Nuts: 2 – 3 portions per day.
- Vegetables: Unlimited.
Food Portion for females
An average female adult with moderate activity throughout the day requires 1800 – 2200 calories per day to stay healthy and fit. They should consume food in the portions stated below.
- Carbohydrates: 4- 6 portions per day. 1-2 portions of carbs can be taken for each meal.
- Proteins: 2- 3 portions per day. 1 portion of protein can be taken for each meal.
- Fats: 2-3 portions per day. Minimal fat should be consumed in each meal.
- Dairy: 3 portions per day. Milk, yogurt, cheese, and other dairy products can be taken per meal or for a snack to fulfil the daily need.
- Fruits: 2 – 3 portions per day.
- Nuts: 2 – 3 portions per day.
- Vegetables: Unlimited.
The portions sizes of males and females vary more for the carbs group. Since men need more energy they require more carbs and protein as compared to females. Other variations in portions are for lactating women, people with diabetes, and other health-related illnesses. They can refer to a nutritionist and get specialized portion sizes and meal plans as per their body needs.
Portion of Food Items
To ensure that we are eating in the correct portion, some basic knowledge of the portion size of our staple food items is necessary. The table below shows the amount and associated portion count of some basic food items.
Food Item |
Food Group |
Quantity |
Comments |
| Flour | Carbohydrates | 2.5 tablespoon / 25g | Whole wheat four is most preferred |
| Arabic / Pita Bread | Carbohydrates | Half bread / 40g | |
| Brown / Whole wheat / white bread | Carbohydrates | 1 slice | |
| Flat bread / pancake / waffle | Carbohydrates | 1 piece (CD size) | No sugar, use honey or another low calorie sweeteners |
| Pasta | Carbohydrates | ½ cup (1 baseball size) | Whole wheat pasta is preferable |
| Oats (Uncooked) | Carbohydrates | 3 tbsp / 20g | |
| Quinoa (Uncooked) | Carbohydrates | 2.5 tbsp / 25g | |
| Rice (cooked) | Carbohydrates | 6 tbsp | |
| Corn flour | Carbohydrates | 1 tbsp | |
| Egg | Protein | 2 | Recommended daily for breakfast |
| Cooked Chicken | Protein | Palm size / 70g | |
| Cooked Meat | Protein | Palm size / 70g | |
| White Fish | Protein | Palm size / 70g | |
| Lentils / chickpeas (Cooked) | Protein | 140g | |
| Oil | Fat | 1 tsp | |
| Butter / Margarine | Fat | 1 tsp | |
| Peanut Butter | Fat | 1 tsp | |
| Mayonnaise | Fat | 1 tsp | 2 tsp for low-fat mayonnaise |
| Cream | Fat | 2 tsp | |
| Coconut flour | Fat | 2 tsp | |
| Low fat milk | Dairy | 200ml | |
| Low fat yogurt | Dairy | 4 – 6 tbsp | |
| Low fat cheese slice | Dairy | 1 slice | |
| Nut milk (almond, rice, soya, coconut) | Dairy | 200ml | |
| Almonds, walnuts, peanuts | Nuts | 3 – 4 pieces | |
| Chia, flax, sunflower | Seeds | 1 tbsp a day | |
| Fresh fruits (apple, banana, orange, mango) | Fruit | 80g / 1 piece | |
| Dates, apricot, fig | Fruit | 2 – 3 | |
| Avocado | Fruit | half |