Portion Control for weight loss


If you want to lose weight the healthy way you should include foods from all the food groups.

But remember portion size is just as important as eating healthy. Below is a simple list of Portion sizes.
I would suggest getting a small kitchen scale.

This is what my kitchen counter looks like on a Sunday afternoon, preparing as much meals in advance  for the next week.

food preperation

 

For weight loss your formula per day would look like this:

 

5  portions per day (Female) / 8 portions per day(Male)  x Complex Carbohydrates

2  1/2 Portions per day (Female) / 4 portions per day (Male) x Protein

2  Portions per day (Female) /2 Portions per day (Male) x Milk

2 Portions per day (Female) / 3 Portions per day (Male) x Fat

Complex Carbohydrates

Each of the products below equals to 1  portion of Carbohydrates.

Bread – 1 slice

Bread rolls – 1/2

Pita bread – 1/2

Wrap – 1

Cereals

All bran flakes – 30g (1/2 cup)

Bulgar wheat, cooked – 20g (2 tbsp) raw / 90g cooked

Corn flakes – 20g (3/4 cup)

High fibre bran – 30g (1/2 cup)

Instant oats – 20g (1/2 sachet)

Maize meal porridge – 20g (2 tbsp) raw / 90g stiff porridge cooked / 150g soft porridge cooked (1/2 cup)

Weetbix – 20g (1 biscuit)

Oat bran, cooked – 120g cooked / 20g (3 tbsp) raw

Oats, cooked – 110g (1/2cup) / 20g (4 tbsp) raw

Pronutro – 20 g raw / (1/4 cup) 4 tbsp

Special K – 20 g (3/4 cup)

Crackers

Cream crackers – 2

Fin Crisp – 3 fin crisp bread

Fin Crisp Original Rye – 2 roundels

Fin Crisp Sesame (round) – 3 roundels

Provita – 20g (3)

Rice cakes – 20g (2)

Ryvita – 20g (2)

Snackbread – 20g (2)

Flours

Breadcrumbs dry – 20g (2 tbsp)

Brown flour – 20g (2 tbsp)

Cake / self-raising flour – 20g (2 tbsp)

Potato flour – 20g (2 tbsp)

Rice flour , brown – 20g (2 tbsp)

Rye flour – 20g (2 tbsp)

Semolina (corn flour) – 20g (2 tbsp)

Soya flour – 20 g (2 tbsp)

Wheat germ, toasted – 20 g (4 tbsp)

whole-wheat flour – 20 g (2 tbsp)

Pasta, rice and grains

Barley – 20g raw

Couscous – 20g raw (2 tbsps) / 90g cooked (1/3 cup)

Egg noodles – 20g raw ( 1/2 handful) / 70g cooked

Pasta, all types – 20g raw / 50g cooked (1/2 cup)

Pearl barley – 20 g raw (2 tbsp) / 50g cooked (1/3 cup)

Polenta – 20g raw (2 tbsp)/ 70g cooked

Quinoa – 20g raw (2 tbsp) / 60g cooked

Rice, Basmati – 20g raw (2 tbsp) / 70g cooked

Rice, Brown – 20g raw / 70g cooked

Rice, Jasmine – 20g raw / 70g cooked

Rice, long grain/wild – 20 g raw / 70g cooked

Rice, risotto – 20g raw / 70g cooked

Samp – 20g cooked (2 tbsp) / 70g cooked ( 1/3 cup)

Sweetcorn, cream style – 100g canned

Wheat rice – 25g raw (2 tbsp) / 70g cooked (1/3 cup)

whole-wheat pasta – 20 g raw / 50g cooked (1/3 cup)

Starchy Vegetables

Maize, fresh, frozen,whole kernels – 100g (1/2 cup)

Mixed vegetables, carrots, peas, corn – 100g (1/2 cup)

New, small or baby potato boiled with skin – 100g

Potato mashed – 80g

Potato with skin – 100g raw / 80g cooked (1 medium potato)

Sweet potato, raw, baked, broiled – 80g ( 3 level tbsp mashed)

Other carbohydrates

Phylo pastry – 1 sheet

Rice milk – 125 ml (1/2 cup)

Rice milk powder – 20g

Vegetables

Weights below given for vegetables is a 100 g or +- 1/2 cup. At least 100g should be eaten to count as 1 portion.

Free vegetables are unlimited vegetables and quantities can be consumed as you wish.

Recommended vegetable and fruit servings is 5 portions per day.

Artichokes – 100g

Asparagus – 100g

Aubergine / Eggplant – 100g

Baby corn – 100g

Baby marrow / Zucchini – 100g

Bamboo shoots – 100g

Beetroot, cooked – 100g

brocoli – 100g

Brussel sprouts – 100g

Butternut – 100g

cabbage free

Carrots – 100g

Cauliflower – free

Celery – free

Cucumber – free

Fennel – 100g

Gem Squash – 100g

Green beans – 100g

Hubbard squash – 100g

Leeks – 100g

Lettuce – free

mange tout, snap peas, snow peas – 100g

Mushrooms – free

Onions, all kinds – 100g

Patty pans – 100g

Peas, green fresh/frozen – 70g

Peppers , green, yellow,red – free

Pumpkin – free

Spinach – 100g

Sprouts, split peas, lentils, soya beans – 40g

Tomato, all kinds – 100g

Tomato juice/cocktail – 200 ml

Tomato paste – 40g

Tomato puree’ – 60g

Tomato sun-dried – 10g

Vegetable juice, all types – 125ml (1/2 cup)

Fruit

Apple – 100g (1 small)

Apple sauce, canned, unsweetened – 120g (1/2 cup)

Apricot – 100g

Banana – 70g

Blueberry/Blackberry – 120g (small bowl)

Cantelope – 120g

Cherries – 90g (17 regular)

Dates (fresh, raw) – 40g (4)

Dried Fruit – 20g

Fig, fresh – 80g

Fresh Fruit salad – 120g (1/2 small bowl)

Fruit, canned in fruit juice – 70g drained, 120g undrained (3 tbsp /1/4 regular tin)

Fruit, canned in water – 90g drained, 150g undrained (3 tbsp / 1/4 regular tin)

Fruit juice, all flavors – 125 ml (1/2 cup)

Gooseberry – 100g (small bowl)

Granadilla, peeled – 60g (2 large)

Grapes – 90g (12 medium, 1/2 cup)

Grapefruit – 150g (half)

Guava – 90g (1 small)

Kiwi – 90 g (1 large/6 rings)

Lemon – 120g (2 medium)

Lime – 120g (1 large)

Litchi – 80g (9 medium)

Mango, peeled – 90g (1 small)

Naartjie, peeled – 120g

Nectarine – 120g (1 medium)

Orange, peeled – 120g ( 1 small, 6 segments)

Paw-paw – 120g

peach – 120g (1 medium)

Pear – 100g (1 small)

Plum – 100g ( 2 medium)

Prunes, dried, stewed – 50g (3)

Prune juice – 85ml (1/3 cup)

Raisins/sultanas – 20g (2 tbsp)

Rhubarb, with sugar – 70g cooked

Spanspek – 120g

Strawberry – 150g (15 regular)

Sweetmelon – 120g

Tangerine – 120g ( 2 large)

Watermelon – 150g

Protein

Baked beans in tomato sauce – 130g

Broad beans – 70g

Dried Beans, harricot,sugar, kidney,jugo,butter – 40g raw (2 tbsp) / 100g cooked (1/2 cup)

Dry dhana dal – 30g raw (2 tbsp) / 75g cooked (1/3 cup)

Dried Chickpeas – 30g raw (3 1/2 tbsp) / 100g cooked (1/2cup)

Soy milk – 250ml

Soya mince – 35g (4tbsp) / 130g cooked (1/2 cup)

Fish

Salmon – 70g raw / 60g cooked

Calamari, not fried – 125g raw / 125g cooked

Crab, cooked/raw/canned – 150g raw / 100g cooked

Crab sticks – 100g cooked / 125g raw

Haddock – 120g raw / 100g cooked

Hake, Kingklip, Sole, Tuna, Cod – 140g raw / 120g cooked

Kipper – 75g raw / 65g cooked

Lobster/Crayfish – 90g cooked

Mussels – 100g

Oysters – 200g

Pilchards – 100g

Sardines – 80g raw / 75g cooked

Snails – 100g

Tuna, canned in brine, drained – 120g (1 can)

Sushi

Nigiri/California rolls (fish) – 6 pieces = 2 x Carbs + 1 protein

California roll with avo and fish – 6 pieces = 2 carbs + 1 protein + 1 fat

Fish Maki – 8 pieces = 2 carbs + 1 protein

Fish and avo maki – 8 pieces = 2 carbs + 1 fat

Sashimi – 5 pieces = 1 protein

Eggs

Egg white – 120g

Whole egg, chicken – 55g (1 egg)

Meat & Poultry

Beef, corned, brisket, chuck, rib prime, wing, flank – 70g raw / 50g cooked

Beef fillet – 90g raw / 70g cooked

Beef lean mince – 60g raw, 50g cooked

Beef liver – 80g raw / 70g cooked

Biltong, beef, game, ostrich – 40g

Chicken, dark meat no skin, no bone – 90g raw / 70g cooked

Chicken, light meat, no skin, no bone – 100g raw / 90g cooked

Chicken livers , cooked – 75g

Ham – 90 g (5 slices)

Mutton, lean – 50 g cooked

Ostrich – 120g raw / 100g cooked

Pork – 60g raw / 50g cooked

Prawns, shrimp – 145g raw / 120g cooked

Turkey – 70g cooked

Venison – 90g cooked

Cheese and Milk

Cheese – 30g (1 matchbox size)

Cheese spread/Wedges – 40g (2 tbsp)

Cottage cheese, low fat – 90g (5 tbsp)

Feta Cheese – 30g (2 cubes)

Milk, skimmed – 250 ml

Ricotta cheese – 50g

Yogurt – 175ml / 175g (3/4 cup)

Milk

Buttermilk – 125ml (1/2 cup)

Custard – 125 ml (1/2 cup)

Custard powder – 20g

Evaporated milk – 100ml

Ice cream – 100 ml

Fats

Avocado – 20g (1/8 medium)

Butter – 5 ml (1 tsp)

Canola oil – 5 ml (1 tsp)

Cocoa Powder – 5g (1 tsp)

Coconut milk- 80 ml

Cream, fresh – 15g (4 tsp)

Ghee – 5 ml (1 tsp)

Low fat spread – 10 ml ( 2 tsp)

Low oil dressing – 30 ml (2 tsp)

Margarine – 5 ml ( 1 tsp)

Nuts – 10 g

Olive oil – 5 ml

Olives – 45g ( 8 medium)

Peanut butter – 10ml ( 2 tsp)

Sour cream – 25g (2 tbsp)

Sunflower oil – 5 ml (1 tsp)

Tahini – 10g (2 tsp)

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4 thoughts on “Portion Control for weight loss

  1. Hi Magda. This list is so helpful. I am 48 years old, and have that perpetual 5-10kgs to loose… Although I know about the different food groups and have been to a dietician for advice (I have normal BP, blood glc but high LDL cholesterol, not high total cholesterol) I get tired of doing the same thing all the time. With this list, I can swop and get some variety into my “cholesterol-lowering” diet! Thanks again!

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    1. I’m so glad this will help you! I often find that some dietician gives their clients a 1 page food list or a diet plan for a week assuming that everybody has the food knowledge in making swaps. Eventually they just get stuck by eating the same foods over and over until they are fed up and sometimes discontinues their eating plan all together! I’m a big believer in variety in the meal plan. The quickest way to lose interest in your meal plan is by having the same meal too often.

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