7 Free Portion Control Chart Printables to Answer All Your Serving Size Questions

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If you need a reminder to stick with your portion control plan, check out these portion control handouts!

Our busy, distracted lives make it difficult to pay attention to our food. Worse, it makes it difficult to pay attention to the amount of food we are consuming, especially when we are multi-tasking. Or do you find yourself wondering or just not knowing how much a serving size should be? Each of these are handy guides you’ll want around to help keep your portion sizes healthy for adults and kids!

Having reminders, like portion control handouts taped to your fridge can help you be more mindful of your meals and not consistently overeat. The Ultimate Guide to Portion Control states, “Controlling your portions could be your answer to losing weight”.

Below are 7 printables or handouts that you can use to remind others or yourself what a portion size looks like, so you can at least be more mindful and aware of the amount of food you are eating.

7 Free Food Serving Sizes Chart Printables

How do I figure out my portion size?

I love the Know Your Portion Sizes from Healthy Food UK handout! It shares some common food we eat and how to guess the portion size. But more importantly, I love that it added fruits and veggies! Because knowing portion size minimums for healthy food are also important! (printable PDF here)

Printable from Healthy Food UK

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What is the most accurate way to measure portion sizes?

This simple chart, Estimating Portion Sizes, can be used as a guide when portion size just needs to be estimated at a moments notice. A deck of cards, a compact disc, a baseball, dice, and a golf ball is all you need to know to guess 90% of the most common foods you eat. Print the pdf until you have it memorized.

What is a healthy portion size for adults?

We’ve been teaching the portion control plate idea with the Portion Size Guide by WebMD to make half your plate fruits and veggies, 1/4 proteins, and 1/4 grains or carbs for more than a decade because it works! It’s the simplest guide to having a balanced meal. This WebMD printable goes beyond and gives you more details about foods from each food group.

portion size printable

What are the portion sizes for MyPlate?

The Myplate.gov site has many useful pdfs like the Choose MyPlate Printable. I like this one though, because not only does it include balanced portion controlled meal ideas, but also meal tips!

Balanced meals from myplate

How do you measure portion size by hand?

The Free Portion Size Guide Printable by Healthy Food might be my favorite one! Not only do we get the amount of servings per day that is appropriate, but the graphics on this handout show how big the serving is compared to your hand or dishes.

What is the current portion size for a child?

How Much Should Kids have of Each Food Group by Healthy Beet: If you prefer measurements by cups and ounces, this chart is for you! It’s a great reminder to have a serving from each food group daily.

How many servings of each food group for kids?

The Portion Chart for Kids by Nick Jr. for the kids ages 6 and up, although seems obvious that 1 egg = 1 egg. But otherwise, a solid representation of every food group and their appropriate portions.

Portion control nick jr handout

While all these printable handouts for portion control are similar, print the one that resonates with you and use it as a guide next time you need to be inspired.

Serving Sizes & Portion Control Chart FAQs

What are normal food portion sizes?

It is recommended that we eat 1 cup (about the size of 1 clenched fist) of grains, vegetables, or fruit for 1 portion of food. For meat, 1 portion is about the size of your palm.

What is the best portion size for weight loss?

1 plate of nutritious food is a great portion for weight loss!
Since every body and its needs are different, there isn’t a general answer for me to give. However, I have a FREE calculator that you can use to determine the number of calories you should eat daily to maintain your current weight, lose weight, or even gain weight. In order to calculate the amount of calories you should be eating each day for healthy, sustainable weight loss, use this calculator!

Can you lose weight by cutting portion sizes?

You can lose weight by cutting portion sizes, BUT it really depends on what KIND of food you’re eating, not just how much.
– There is a food myth that eating less food will result in weight loss. And while this can sometimes result in lost weight, it is more important to focus on the type of food you’re eating than simply by eating less food. Instead, focus on calories and nutrients in the food you eat!
– Also, make sure that you’re giving yourself enough food! Unnecessary restriction and starving will just result in binge eating and feelings of failure. It’s much better to fuel your body with nutritious meals.

What does 8 oz of food look like?

What 8 oz of food looks like will vary, since ounces measure weight rather than size. This means that 8 oz of heavier foods such as steak will look smaller than 8 oz of a lighter food such as lettuce.

What does 1 cup serving look like?

One cup of food is about the size of an adult hand, clenched in a fist. This can serve as a great guide for building balanced, well portioned meals!

For more printables and worksheets, check our our free nutrition printables page here!

Download the free 7 Day Meal Plan here.

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