Hunger Games

Dinner Plate

What does a deck of cards, a golf ball and a tennis ball all have in common? Well, besides the ability to play with each of them they’re all accurate portion sizes! In this day and age we eat too much but who’s to blame? Is it us and our inability to stop when we are full or is it the food industry, who continues to serve us these huge portions? My goal for this week is to give you the tools you need to eat the right portions when you come face-to-face with a dinner plate.

Meat & Deck of Cards

One serving of meat (75g or ½ cup) is about the size of a deck of cards:

If you are not a meat lover then a serving of meat alternatives (¾ cup), like legumes, is about the size of a tennis ball. Or two tablespoons of peanut butter (also a serving of meat alternatives) is about the size of a golf ball:

Peanut butter & Golf Ball

Overall, YOUR personal portion size is the size of YOUR individual hand. So, when you grab a handful of baby carrots then that would equal one serving size of veggies for you. I love this principle because it can be used for children while at the same time being used for a 200-pound man.

Since we’re talking about meat and meat alternatives remember that according to Canada’s Food Guide we are supposed to eat 2-3 servings of meat or meat alternatives a day. Or in other words 10 - 35% of your daily diet should come from this category, which is approximately 50 g a day (a piece of meat is about 20 g).

Dinner Plate

Lastly, meat should NOT be the centre of attention on your dinner plate – it should only be about a quarter of the plate.