by The Fit Girl Reporter on
March 2, 2016

Healthy Portions: What They Really Look Like

We all know that we shouldn’t go for that extra serving of pasta for dinner, but just how bad is it for our diet? We might be aware that portion control exists, but it comes as a surprise that many of us don’t know exactly how much we should be consuming. Here are a ten photo snapshots of common food dishes that we eat, as well as how they compare to everyday objects.

Chicken Breast

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You might be surprised to find that one 4-oz. serving of chicken breast should be no more than the size of a standard iPhone. At 130 calories and roughly 35 grams of protein, this piece of meat packs a punch, even in small amounts.



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This well-known nut is great for a quick snack, containing nutrients like fiber, magnesium, and protein. It also boasts a hefty amount of good-for-you fats (known as unsaturated fat), which not only helps the heart, but also keeps you feeling full for longer periods of time. However, it is best to limit your almond intake to no more than a handful per day, as they are still high in fat.


 Ice Cream

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We all love to indulge in some ice cream from time to time, but many of us don’t know how much we should be consuming in one sitting. Some of us might be shocked to learn that one serving of this delicious dessert is a mere half cup, weighing in at 220 calories. To best measure each scoop, consider that each scoop should be about the size of a computer mouse clicker.


Baked Potato

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Similarly, you can also use the mouse clicker to measure the healthy portion size for your baked potato. By itself, this popular starch packs an abundance of vitamins and minerals, and is especially high in carbohydrates, vitamin B6, and vitamin C. Feel free to serve it at your next meal, but make sure to limit the sour cream and toppings.



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Like the potato, pasta is another starchy dish that people love to eat. Besides it being simple to prepare and cook, this versatile food item comes in all sorts of shapes and sizes, enough to satisfy any hungry person. But be careful not to overdo it: for one serving, limit the amount of pasta to the size of a baseball.



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Who wouldn’t want to wake up to the smell of a crispy and soft waffle for breakfast? Slather it with some butter, pour on the maple syrup, and you’re good to go. Start off the day well by making sure that one waffle does not exceed the perimeters of a single compact disc.



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You can also start off your day with a bagel for breakfast. While ingredients such as cream cheese, tomatoes, cucumbers, and even smoked salmon are added to this hearty wheat product, it is best to limit the amount of additions to ensure a healthy diet. A standard serving should be equivalent to the size of a hockey puck.




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Cheese cubes are perfect as a quick pick-me-up to stave off hunger between meals. Besides being rich in calcium, cheese is also known for having substantial amounts of protein, vitamin A, and zinc. You might be feeling lucky, but beware its high-fat content, and cut down your portion size to no more than four dice.


Dark chocolate

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Let’s be honest: dark chocolate is delicious. Luckily, it also happens to be good for you. Chocolate with 70 to 85 percent cocoa contains high levels of antioxidants, which may help improve blood flow and lower blood pressure. It is, however, still a sugary dessert, so be sure to limit yourself to only two pieces (about 20 grams) for each serving.


Peanut butter

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Make the classic PB&J sandwich with this delectable spread. Peanut butter not only has healthy doses of unsaturated fat, but it also contains zero cholesterol. However, it is still high in fat, so keep portion sizes to 2 tablespoons per serving, or about the shape of a golf ball.


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10 thoughts on “Healthy Portions: What They Really Look Like”

  1. Great post! Lawd knows that I have no control when it comes to portion size lol… Guess we all have our short-comings. This is something that I definitely have to work on with the help of this article. Thanks for sharing this!

  2. Hey, great post! Such a clever idea to use everyday household items and compare the proper portions to them. That makes it way easier to visualize the accurate amount on a daily basis, because I can just pull up a mental picture of the object in my mind! Thanks a lot. Definitely a tip I’ll be using.

  3. woahhh, i don’t think that one portion of pasta is enough if i follow this rules. However, is good to know that to stay healthy, certain “rules” need to comply.

  4. Yeah that’s why I’m eating clean but I don’t lose weight that much. I understand more about the portion now. I eat 1 kg of chicken breast which I think it is totally 10 servings per day. Anyway I gain my muscle but I don’t lose any weight though. Bgel with cream cheese is also one of my favourite but I think I take more than 2 servings per meal for sure! Very useful information!

  5. This article is an eye-opener! My girl friends often eat dessert way too much and I think this could remind them that too much isn’t really that good.

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