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Serve Healthy Food Portions at Mealtimes

Antara Nutrition Team avatar
Written by Antara Nutrition Team
Updated over 3 months ago
  • Know your food groups!

Understanding the role of foods in our bodies, will help you plan and choose the right foods for your plate. A general rule of thumb is to have the following foods:

  • Observe food portions

When planning your meals, focus on balancing your plate with a good mix of vegetables, proteins, and starches. Often, we unintentionally add more starch or protein, leaving vegetables in smaller portions. To maintain a healthy diet, aim to serve a generous portion of vegetables alongside your other food groups at every meal. This way, you'll keep your meals nutritious and well-balanced.

  • Serve on a flat plate instead of bowls/containers

It’s easier to serve healthy portions when your food is laid out on an even surface for you to see. Bowls or containers have a lot of depth to them, making it easy to serve more (or less) than you need.

  • Use serving spoons or measuring cups

If you’d like to perfect your portions, do so with the help of standard measuring cups or same-sized serving spoons to serve each food group.

  • Use simple visual guides

Your hand can be a great guide for food group portions. Make the following gestures to know how much you need to serve.

→ 1 serving of Protein equals 1 open palm.

→1 serving size of Healthy fats equals 1 thumbnail or knife tip.

→ 1 serving size of vegetables equals 2 handfuls.

→ 1 serving size of starch and carbs equals the size of a fist.

→ 1 serving size of fruit equals a closed fist.


Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.

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