Healthy Food Portion Size Guide

Healthy Food Portion Size Guide

Follow these hints to keep your healthy eating portion perfect.

Eating healthy can be a tricky balancing act. It’s not just about what you eat (although that’s obviously a major factor) — it’s how much food you consume. Bingeing on fruits and vegetables can still backfire, leaving you feeling bloated and miserable. So how much healthy food should you actually eat? has your portion size guide to help you eat the perfect amount of healthy food.

1. Avocado

Half an avocado has all the healthy fats you need, and only 114 calories. This fruit is delicious and filling, making it a hearty snack all by itself.

2. Whole-Grain Pasta

Pasta is one of the hardest food when it comes to portion size, and even the whole-grain variety has a lot of calories. A half cup dry has 200 calories, so bump up your portion by adding tons of savory and healthy vegetables to the mix.

3. Energy Bars

These might seem like a healthy food, but a single energy bar can have up to 300 calories so proceed with caution. If you genuinely can’t grab a meal or need the extra energy to get through your fitness routine, make sure to find brands that don’t have tons of added sugar.

4. Yogurt

It fills you up and provides you with a healthy dose of calcium and protein, but too much can pack on the pounds in a hurry. First, make sure you’re eating the right variety: look to ensure there aren’t hidden sugars and added sweeteners lurking in your yogurt. Single serving packets help you achieve the perfect portion size, around 150 calories.

5. Red Wine

Wine has well-documented health benefits, but that doesn’t give you license to stick a straw in a bottle and drain it solo. The ideal portion size is 2 glasses, each of which will contain about 125 calories. If you’re not sure, go for small glasses and be sure to sip (no goblet-sized glasses).

6. Spreads

Hummus, cream cheese, and pesto spreads have all become popular snacks, and with good reason: these healthy foods provide a delicious way to get over the munchies. The problem comes about when trying to determine portion size: left unattended, many people end up just eating the entire container. Even if your chowing down with vegetables or fruit, this isn’t a wise diet move. Check the labels and try to keep your portion size around 150 calories. Some spreads come in single serving containers that let you keep track of how much you’re really snacking.

7. Eggs

They’re a great way to start the day, packed with protein and good cholesterol. It’s hard to get more vitamins in a meal than with eggs. And the good news gets even better: you can have two whole eggs and only end up with 160 calories. It’s a hefty portion size that will fill you up and keep you satisfied. Plus protein fights cravings, so you’ll stay full longer.

8. Cereal

Sugary cereal isn’t a great choice no matter the portion size, but there are some healthy options out there that can fill you up and provide some much-needed fiber in your diet. Make sure to read the label so you know just how much sugar you’re consuming; on average, 2 cups is the standard portion size for a hearty breakfast. Fill out the meal with fresh fruit for extra nutrients.

Lauren Saccone/Pazoo