Prioritize Portion Size!

Author: Calgary Weight Management Centre |

Blog by Calgary Weight Management Centre

It is Week 3 in Nutrition Month and our focus is on portion control. When it comes to healthy eating, how much you eat can be just as important as what you eat. Eating portions that are too big, healthy food or not, can lead to weight gain. Follow these tips to manage the munchies while enjoying health and energy-promoting portions.

Use your HAND to help estimate 1 serving

Wondering if you’re eating too much or too little? Use your hand and try these estimates on for size:

  • 1 cup of leafy green veggies or 1 whole piece of fruit = 1 fist
  • Fresh, frozen, or canned vegetables = ½ fist
  • 1 slice of bread or ½ bagel = 1 hand
  • 1 cup of milk or ¾ cup of yogurt = 1 fist
  • 50 grams of cheese = 2 thumbs
  • Serving of chicken = palm of the hand
  • ¾ cup of pulses (e.g. lentils, black beans, chickpeas) = 1 fist

For more handy serving sizes, visit:

Manage munchies! Keep treat-type snack foods out of sight so you’ll be less likely to nibble.

Studies show you are more likely to choose available, easily reached foods. Try these tips to make healthy choices easier:

  • Keep nourishing snacks (e.g. hardboiled eggs, cut-up veggies, yogurt, nuts, whole-grain crackers) on an eye-level shelf in the fridge or cupboards so something healthy is the first thing you see.
  • Put high-fat, high-sugar treats, such as cookies, into non-transparent containers at the back of the fridge or cupboard so they’re out of sight.
  • Clear kitchen counters of all food except for a bowl of fresh fruit for crunchy snacking.

To check if your home is set up to make healthy choices easy, visit:

Fuel up! For long-lasting satisfaction, eat fiber- and protein-rich foods.

Finding yourself hungry too soon after eating meals or snacks? You might need to add more fibre and protein-rich foods to your meals. Fiber helps fill you up and protein helps your energy last longer. Together, they deliver meal and snack satisfaction.

To boost the fiber in your diet, choose more vegetables, whole fruits, whole grains (e.g. quinoa, farro, teff), ground flaxseed, nuts and seeds, and pulses (e.g. lentils, black beans, chickpeas). 

Add protein to every meal and snack. Great protein sources include game meat, fish, poultry, eggs, beans, lentils, milk (cow or soy), and Greek yogurt.

For fantastic fiber-filled or protein-packed recipes, visit:

Week 3 Summary Resource:

For daily tips and great recipes, check out my blog.



Weight Management Doctors, Registered Dietitian, Nutritionist, Psychologist

Serving clients from across Alberta, including Calgary, Airdrie, Okotoks, Chestermere, High River, Langdon, Cochrane, Strathmore and other surrounding areas.