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Estimating a serve of different foods

You need different amounts of food from each food group to give your body the nutrients it needs.

A serve is a way of measuring different foods from each food group that gives you roughly the same amount of nutrients and energy.

For example: one slice of bread or half a cup of pasta both equal 1 serve of grains.

The serve size of a food does not change but portion sizes can. A portion is the amount of food you eat and depends on your appetite or what type of meal you are eating.

For example: you might feel hungry at dinner time and decide to have one cup of pasta. This would give you two serves (half a cup plus half a cup) of grains.

You can estimate a serve of different foods by using your hands.



Whole fist

Useful for estimating:

  • non - starchy vegetables
  • legumes
  • fruit
  • milk
  • yoghurt.



Half fist

Useful for estimating:

  • starchy vegetables
  • rice
  • pasta
  • cereal
  • tofu.



Palm

Useful for estimating:

  • bread
  • lean meat
  • poultry
  • fish.



Cupped palm

Useful for estimating:

  • dried fruit
  • nuts.



Thumb

Useful for estimating:

  • cheese.



Tip of thumb

Useful for estimating:

  • healthy fats when cooking such as olive or canola oil.
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