A balanced diet with healthy portions (Infographic)

A balanced diet with healthy portions

Sep 30, 2014

It’s easy to think an overflowing plate of food is the right portion when you’re at a restaurant, but don’t dig in yet. Healthy portions are probably far less than what you were served.

Don’t worry, we have you covered. Keep in mind that a deck of cards equals one serving of meat or fish. And four dice? Well, that should cover your portion size for cheese.

Keep your diet balanced

Use this handy tip sheet to keep your healthy portions on track. Now you’ll easily know if you’re piling on too much salad dressing or eating an oversized piece of steak. Visit https://www.myplate.gov/ for more info on keeping your plate balanced.

Update 10/21/2014:
Our tip sheet is now available as a free downloadable pdf for printing.

Print Balanced Diet Infographic

5 responses to “A balanced diet with healthy portions”

Holly Pillsbury

Jun 4, 2015

In your portions for fats and oils, you list margerine. I thought margerine is one of the no-nos, since it is partially hydrogenated fat. Wouldn't butter be better to mention?

Reply
Chris Rudahl

Oct 22, 2014

This would be more helpful if the tip sheet was printable. I do not keep a computer in my kitchen or on the dining room table.

Reply
1. Wellness Team
  
  Oct 22, 2014
  
  Thank you for the suggestion. This is a great idea and we have updated this post based on your feedback. You can now get a printable version of the portion size guide in the updated section of this article. It's also available here: https://shine365.marshfieldclinic.org/wp-content/uploads/2014/10/BalancedDiet-fullchart-printable1.pdf
  
  Reply
  1. Beth Oaks
    
    Jun 29, 2015
    
    We have ours on a refrigerator magnet that we got at the Marshfield wellness clinic some years ago.
  2. Jake Miller
    
    Jun 30, 2015
    
    That's awesome, Beth. It's one of our favorite tools for reminding us about portion size. – Jake, Shine365 Editor