First published in Healthy Food Guide magazine, for more healthy tips and recipes go to www.healthyfood.co.nz © Copyright Healthy Life Media Ltd. The contents may not be reproduced in any form without the written permission of the publisher.

Aim for two or more serves every day. The measures pictured count as one serve.

More is okay but don’t fill up on fruit at the expense of veges or other foods we need. If using weight as a measure, one serve is around 80g fresh, frozen or canned fruit, or 25-30g dried fruit.

7 cherry tomatoes= 1 HANDFUL

5-6 dried apricots = 1 HANDFUL

1 small banana = 1 HANDFUL

PHOTOGRAPHY MELANIE JENKINS STYLING SARAH SWAIN

FRUIT

SERVING SIZE

GUIDEEver wondered how much a serving size is

when it comes to different foods? It’s not always easy (nor convenient) to weigh or measure foods

before we eat, so we’ve created this practical guide comparing serving sizes against everyday

objects to keep in mind as a visual reminder.

THE ULTIMATE HFG

2 A DAY

1 small apple = 1 HANDFUL

1 small orange= 1 HANDFUL

1 kiwi fruit= 1 HANDFUL

4 level tablespoons raisins= 1 HANDFUL

3-4 slices canned peaches = 1 HANDFUL

1 apricot= 1 HANDFUL

½ cup chopped fruit salad

= LIGHTBULB

½ cup blueberries, blackberries,

boysenberries, raspberries or strawberries

= LIGHTBULB

First published in Healthy Food Guide magazine, for more healthy tips and recipes go to www.healthyfood.co.nz © Copyright Healthy Life Media Ltd. The contents may not be reproduced in any form without the written permission of the publisher.

100-120g reduced-fat ice cream

= LIGHTBULB1 cup trim milk = 250ml

Aim for at least two to three

serves each day. Women over 50 and men over 70

need more calcium from dairy or other

sources. These measures pictured count as one serve.

MILK & DAIRY PRODUCTS 2-3 A DAY

1 cup raw leafy vegetables or sprouts= 2 HANDFULS

1 small capsicum OR ½ large= 1 HANDFUL

1 carrot= 1 HANDFUL

1 onion= 1 HANDFUL

1 tomato= 1 HANDFUL

VEGETABLES & LEGUMES

Aim for at least three serves every day – more is better. The measures pictured count as one serve.

Starchy vegetables (such as potato, pumpkin, corn and kumara) tend to be served as a carbohydrate and count as only one vege serve, regardless of how many are eaten. Don’t increase your serves of starchy veges over other low-energy vegetables which provide different nutrients.

If using weight as a measure (eg, in a recipe or if using frozen veges), one serve is 80g.

3 A DAY

First published in Healthy Food Guide magazine, for more healthy tips and recipes go to www.healthyfood.co.nz © Copyright Healthy Life Media Ltd. The contents may not be reproduced in any form without the written permission of the publisher.

40g reduced-fat

cheddar = BUSINESS

CARD

1 pottle yoghurt= 150ml

Small milky coffee

(eg. trim flat white)= 250ml

½ cup chopped

vegetables= TENNIS BALL

½ cup chopped pumpkin = LIGHTBULB

NOTE If vegetables reduce on cooking,

use ½ cup cooked as your measure.

¾ cup baked beans= BASEBALL

½ cup chickpeas or butter beans (cooked or drained from can)

= BASEBALL

First published in Healthy Food Guide magazine, for more healthy tips and recipes go to www.healthyfood.co.nz © Copyright Healthy Life Media Ltd. The contents may not be reproduced in any form without the written permission of the publisher.

1 medium potato (130-150g)= 1 HANDFUL 1 small kumara (130-150g)

= 1 HANDFUL

1 cup cornflakes

= FIST

½ cup muesli = LIGHTBULB

½ cup cooked

porridge = LIGHTBULB

½ large (75g) pita bread

= SMARTPHONE

1 slice toast= SMARTPHONE

For most people it’s recommended we get six or more serves every day although for people aiming to lose weight or maintain their weight loss, four serves may be enough. The measures pictured count as one serve.

CARBS 6 A DAY

First published in Healthy Food Guide magazine, for more healthy tips and recipes go to www.healthyfood.co.nz © Copyright Healthy Life Media Ltd. The contents may not be reproduced in any form without the written permission of the publisher.

½ corn cob= 1 HANDFUL

¾ cup cooked basmati or jasmine rice= FIST

1/3 cup cooked brown rice

= TENNIS BALL

40g uncooked macaroni pasta= LIGHTBULB

WHICH EQUALS

1 cup cooked macaroni pasta= BASEBALL

First published in Healthy Food Guide magazine, for more healthy tips and recipes go to www.healthyfood.co.nz © Copyright Healthy Life Media Ltd. The contents may not be reproduced in any form without the written permission of the publisher.

125-150g raw fish= SIZE OF

YOUR HAND

120g tofu= SMARTPHONE

red and white meats: 125-150g raw lean meat

= SIZE AND THICKNESS OF YOUR PALM1 egg

Aim for at least one serve every day. The measures pictured count as one serve. • Limit meat to 750g raw

(around 500g cooked) each week.

• Aim to eat fish two to three times each week. Include oily fish.

• For healthy people six or seven eggs a week is fine, but for people at high risk of heart disease limit to three each week.

PROTEIN FOODS

1 A DAY

First published in Healthy Food Guide magazine, for more healthy tips and recipes go to www.healthyfood.co.nz © Copyright Healthy Life Media Ltd. The contents may not be reproduced in any form without the written permission of the publisher.

Search ‘alcohol’ in www.healthyfood.co.nz for guidelines on alcohol consumption.

Beer: 250ml from a 330ml bottle (5% alcohol)

= 1 STANDARD DRINK

Spirits: 30ml shot of spirit = 1 STANDARD DRINK

We need small amounts of high-energy oils and fats. Choose unsaturated fats from nuts, seeds and spreads.

1 teaspoon spread/butter= DICE

25-30g nuts (as a snack)

= 1 HANDFUL

2 teaspoons seeds

= DENTAL FLOSS

DISPENSER

40g hummus= GOLF BALL

1 teaspoon oil= ½ WATER BOTTLE CAP

Wine: 100ml wine at 13% alcohol

= 1 STANDARD DRINK

min

i pum

p bo

ttle

ALCOHOL WINE, SPIRITS, BEER

NUTS, SEEDS & FATS

SMALL AMOUNTS

LIMIT IF USED

First published in Healthy Food Guide magazine, for more healthy tips and recipes go to www.healthyfood.co.nz © Copyright Healthy Life Media Ltd. The contents may not be reproduced in any form without the written permission of the publisher.

A treat wouldn’t be a treat if we had it every day. When you do have a treat, we recommend limiting portion sizes and savouring your treat foods.

30g potato chips= TENNIS BALL

75g chocolate cake= PACK OF CARDS

small muffin= TENNIS BALL

2 gingernuts30g dark chocolate= MATCHBOX

75g brownie= ½ YOUR PALM

SWEETS & OTHER TREATS

LIMIT

First published in Healthy Food Guide magazine, for more healthy tips and recipes go to www.healthyfood.co.nz © Copyright Healthy Life Media Ltd. The contents may not be reproduced in any form without the written permission of the publisher.