- Fruit – the size of a large apple; or ½ cup fresh fruit; or ¼ cup dried fruit.
- Vegetables – your clenched fist is a good rule of thumb. It’s equivalent to a generous ½ cup cooked or raw vegetables; or 1 cup salad greens.
- Grains – 1 slice bread; or ½ cup cooked pasta, rice or another grain.
- Potato – a light-bulb size (the old ones, not the energy saving…)
- Nuts – ¼ cup, about 2-3 flat tablespoons
- Beans and lentils – ½ cup cooked
- Fish – a cheque book (or an acceptgiro form without the slip on the side, for the Dutch amongst us). About 120g cooked.
- Cheese – a small matchbox
- Meat – a pack of playing cards
It’s a good idea to err in the direction of smaller portions. Research shows that the longest living people on earth eat on average 1,800 calories per day. That’s 15% less than the recommended daily calorie intake for women (2,000 kCal) and a whopping 40% (!) less than the recommended daily calorie intake for men (2,500 kCal). In short, eat less = live longer.