Food Guide
Portion Size Guide
Use your own hand to judge portions — it is always with you and grows with you.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Fist
Rice, pasta, cereal, potato — about ½–1 cup cooked.
Palm
Fish, chicken or meat — about 100–120 g, no fingers.
Cupped hand
Fruit, nuts (small handful) or dry snacks.
Thumb
Oil, ghee, butter, peanut butter — about 1 teaspoon to 1 tablespoon.
Two open hands
Non-starchy vegetables and salad — eat freely.
One chapati
About the size of your open hand, thin.
Educational information only. Back to the Food Guide