Your Daily Diet 1 1/2 - 2 1/2 cups of fruit and 2 1/2 - 3 1/2 cups of vegetables. 6-10 ounces of grain, 1/2 from whole grains. 3 cups of nonfat or low- fat dairy foods. 5-7 ounces of protein (meat, beans, and seafood) each day. No more than 5-8 teaspoons of oils, mostly from plants, fish, and nuts.
Can you lose weight by eating smaller portions?
If you want to lose weight without making drastic changes to your diet, eating a smaller lunch may be just the change you need to make. In fact, a very small change can make a substantial difference, especially over time.
What should my portion size be?
Another easy way to size up portions is to use your hand as a guide: A clenched fist is about 1 cup — and that's the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit. A meat portion should be about as big as your palm.
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