docSERving SizE gUidE - Healthy Food Guide
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SERving SizE gUidE - Healthy Food Guide
hfg FEATURE 7 cherry tomatoes = 1 handful ThE UlTimATE hFg SERving SizE gUidE ever wondered how much a serving size is when it comes to different foods? it’s not always easy (nor convenient) to weigh or measure foods before we eat, so we’ve created this practical guide comparing serving sizes against everyday objects to keep in mind as a visual reminder. PhotograPhy Melanie jenkins Styling sarah swain ½ cup orange juice = 125ml 18 FRUiT Aim for two or more serves every day. The measures pictured count as one serve. More is OK but don’t fill up on fruit at the expense of veges or other foods we need. If using weight as a measure, one serve is around 80g fresh, frozen or canned fruit, or 25-30g dried fruit. 1 small banana = 1 handful www.healthyfood.co.nz HFG rt kick-sttaor! motiva 2 A DAY © Healthy Life Media Limited. Reproduced with permission from Healthy Food Guide magazine. For more healthy tips and recipes see www.healthyfood.co.nz 5-6 dried apricots = 1 handful 1 small apple = 1 handful 3-4 slices canned peaches = 1 handful 1 small orange = 1 handful ½ cup blueberries, blackberries, boysenberries, raspberries or strawberries = lightbulb ½ cup chopped fruit salad = lightbulb 4 level tablespoons raisins = 1 handful 1 apricot = 1 handful 1 kiwi fruit = 1 handful APRIL 2013 healthy Food Guide HFG rt kick-sttaor! motiva © Healthy Life Media Limited. Reproduced with permission from Healthy Food Guide magazine. For more healthy tips and recipes see www.healthyfood.co.nz 19 hfg FEATURE vEgETAblES & lEgUmES 3 A DAY 1 cup raw leafy vegetables or sprouts = 2 handfulS Aim for at least three serves every day – more is better. The measures pictured count as one serve. Starchy vegetables (such as potato, pumpkin, corn and kumara) tend to be served as a carbohydrate and count as only one vege serve, regardless how many are eaten. Don’t increase your serves of starchy veges over other low-energy vegetables which provide different nutrients. If using weight as a measure (for example, in a recipe or if using frozen veges), one serve is 80g. 1 medium potato (130-150g) = 1 handful 1 small kumara (130-150g) = 1 handful 20 1 onion = 1 handful www.healthyfood.co.nz HFG rt kick-sttaor! motiva © Healthy Life Media Limited. Reproduced with permission from Healthy Food Guide magazine. For more healthy tips and recipes see www.healthyfood.co.nz 1 tomato = 1 handful nOte If vegetables reduce on cooking, use ½ cup cooked as your measure. ½ cup chickpeas or butter beans (cooked or drained from can) = baSeball ½ cup chopped pumpkin = lightbulb ¾ cup baked beans = baSeball ½ cup chopped vegetables = tenniS ball 1 small capsicum OR ½ large = 1 handful ½ corn cob = 1 handful 1 carrot = 1 handful APRIL 2013 healthy Food Guide HFG rt kick-sttaor! motiva © Healthy Life Media Limited. Reproduced with permission from Healthy Food Guide magazine. For more healthy tips and recipes see www.healthyfood.co.nz 21 hfg FEATURE CARbS 6 A DAY 1 cup cornflakes = fiSt For most people it’s recommended we get six or more serves every day although for people aiming to lose weight or maintain their weight-loss, four serves may be enough. The measures pictured count as one serve. ½ large (75g) pita bread = SmartphOne ½ cup muesli = lightbulb ½ cup cooked porridge = lightbulb 1 toast slice = SmartphOne -3 milk & dAiRy pRodUCTS 2 A DAY 1 cup trim milk = 250ml 22 Aim for at least two to three serves each day. Women over 50 and men over 70 need more calcium from dairy or other sources. These measures pictured count as one serve. 100-120g reduced-fat ice-cream = lightbulb www.healthyfood.co.nz HFG rt kick-sttaor! motiva © Healthy Life Media Limited. Reproduced with permission from Healthy Food Guide magazine. For more healthy tips and recipes see www.healthyfood.co.nz 40g uncooked macaroni pasta = lightbulb WhiCh eQualS 1 cup cooked macaroni pasta = baSeball ¾ cup cooked basmati or jasmine rice = fiSt cup cooked brown rice = tenniS ball 1/3 1 pottle yoghurt = 150ml 40g reduced-fat cheddar = buSineSS Card Small milky coffee (eg. trim flat white) = 250ml APRIL 2013 healthy Food Guide HFG rt kick-sttaor! motiva © Healthy Life Media Limited. Reproduced with permission from Healthy Food Guide magazine. For more healthy tips and recipes see www.healthyfood.co.nz 23 hfg FEATURE pRoTEin FoodS 1 A DAY Aim for at least one serve every day. The measures pictured count as one serve. • Limit meat to 750g raw meat (around 500g cooked) each week. • Aim to eat fish two to three times each week. Inculde oily fish. • For healthy people six or seven eggs a week is fine, but for people at high risk of heart disease limit to three each week. 125-150g raw fish = Size Of yOur hand 120g tofu = SmartphOne 24 1 egg red and white meats: 125-150g raw lean meat = Size and thiCkneSS Of yOur palm www.healthyfood.co.nz HFG rt kick-sttaor! motiva © Healthy Life Media Limited. Reproduced with permission from Healthy Food Guide magazine. For more healthy tips and recipes see www.healthyfood.co.nz LIMIt nUTS, SEEdS And FATS l AlCoIRhIto s, beeR IF UseD sMALL AMOUnts See page 21, HFG April 12 for guidelines on alcohol consumption. mini pump bottle We need small amounts of high-energy oils and fats. Choose unsaturated fats from nuts, seeds and spreads. wIne, sP 2 teaspoons seeds = dental flOSS diSpenSer Wine: 100ml wine at 13% alcohol = 1 Standard drink 40g hummus = gOlf ball Spirits: 30ml shot of spirit = 1 Standard drink 1 teaspoon oil = ½ Water bOttle Cap 25-30g nuts (as a snack) = 1 handful 1 teaspoon spread/butter = diCe Beer: 250ml from a 330ml bottle (5% alcohol) = 1 Standard drink APRIL 2013 healthy Food Guide HFG rt kick-sttaor! motiva © Healthy Life Media Limited. Reproduced with permission from Healthy Food Guide magazine. For more healthy tips and recipes see www.healthyfood.co.nz 25 hfg FEATURE SwEETS LIMIt & oThER TREATS A treat wouldn’t be a treat if we had it every day. When you do have a treat, we recommend limiting portion sizes and savouring your treat foods. 75g chocolate cake = paCk Of CardS 30g potato chips = tenniS ball small muffin = tenniS ball 30g dark chocolate = matChbOx 26 2 gingernuts www.healthyfood.co.nz HFG rt kick-sttaor! motiva © Healthy Life Media Limited. Reproduced with permission from Healthy Food Guide magazine. For more healthy tips and recipes see www.healthyfood.co.nz 75g brownie = ½ yOur palm
