Size matters (we always knew that) but it really matters when it comes to portion sizes.

Know what one serving of protein really looks like? You might be shocked, it’s a measly 75 g (2 ½ oz.) or 125 mL (½ cup) cooked fish, shellfish, poultry or lean meat.

Check out what a serving size is according to Canada’s Food Guide:

Vegetables and Fruits

125 mL (½ cup) fresh, frozen or canned vegetables or fruit, cooked or raw

 

• 125 mL (½ cup) 100% juice, vegetable or fruit

• 250 mL (1 cup) leafy raw vegetables (like spinach, arugula, etc.) or salad

• 125 mL (½ cup) cooked leafy vegetables (like spinach, kale, bok choy, etc.)

 

• 1 piece of medium sized fruit

• ¼ cup (60 mL) dried fruit

• 125 mL) 1/2 cup berries

Grain Products

• 1 slice (35 g) bread or ½ bagel (45 g)

• ½ pita (35 g) or ½ tortilla (35 g)
• 125 mL (½ cup) cooked rice, pasta, couscous, quinoa, bulgur

• 30 g cold cereal (see measurement size on the box of cereal) or 175 mL (¾ cup) hot cereal

Milk and Alternatives

• 250 mL (1 cup) milk
• 250 mL (1 cup) fortified soy beverage, shake well before pouring
• 175 g (¾ cup) yogurt

• 50 g (1 ½ oz.) cheese

• 125 mL (½ cup) evaporated milk
• 175 g (¾ cup) Kefir

 

Meat and Alternatives

• 75 g (2 ½ oz.) or 125 mL (½ cup) cooked fish, shellfish, poultry or lean meat

• 175 mL (¾ cup) cooked beans
• 2 eggs
• 30 mL (2 Tbsp) peanut butter
• 60 mL ( ¼ cup) shelled nuts
• 150 g  or 175 mL (¾ cup) tofu

To learn about how much food you (based on age and sex) should be eating every day click here

Based on Canada’s Food Guide if you are a 19-50 year old female you would need:

Vegetables and Fruits 7-10 servings:

If you have a glass of 100% juice and a banana with breakfast, an apple as a morning snack, an orange and some cut up veggies with lunch, a small salad and two servings of vegetables with dinner, plus some dried fruit as an evening snack you will end up with 9 servings for the day. Make the salad bigger and you will have 10 servings in total for the day.

Grain Products 6-7 servings:

If you have a large bowl of cereal  for breakfast, a sandwich for lunch,  and 250 mL (1 cup) of pasta or brown rice with dinner and you will end up with 6 servings of grains for the day.

Milk and Alternatives 2 servings:

If you have milk on your cereal and a glass of milk at lunch or dinner you will end up with 2 servings for the day.

Meat and Alternatives 2 servings: over 50 add one more serving to maintain muscle strength

If you have a an egg sandwich for lunch using one egg,  two tablespoons (30 mL) of nuts as a snack mid afternoon, and one serving of poultry for dinner you will end up with 2 servings of meat and alternatives for the day. (One egg and 2 tbsp. (30 mL) of nuts are both half servings added up in the day to give you one complete serving of meat and alternatives)