Your hands can be very useful in estimating appropriate portions.

When planning a meal, use the following portion sizes as a guide.

FRUITS*/GRAINS & STARCHES*:
Choose an amount the size of your fist for each of Grains & Starches, and Fruit.
VEGETABLES*:
Choose as much as you can hold in both hands.
MEAT & ALTERNATIVES*:
Choose an amount up to the size of the palm of your hand and the thickness of your little finger.
FATS*:
Limit fat to an amount the size of the tip of your thumb.
MILK & ALTERNATIVES*:
Drink up to 250 mL (8 oz) of low-fat milk with a meal.
*Food group names taken from Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management.