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Evidence Based Dietary Recommendations

• Fruits and Vegetables: 1/2 of every meal
• Whole grains: 1/4 of every meal
• Legumes and/or animal proteins: 1/4 of every meal
• Water: Primary beverage
• Nuts: Small handful daily
• Oils/fats: In moderation
• Salt: 2,500 mg daily

Am Fam Physician. 2018;97(11):721-728

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Serving Size Estimates

Using Your Hands for Servings

• Vegetables and salads: Fist-sized portion: 1 for women, 2 for men
• High-protein foods (such as meat, fish, poultry and beans): Palm-sized serving: 1 for women, 2 for men
• High-carb foods (such as whole grains and starchy vegetables): Cupped-hand portion: 1 for women, 2 for men
• High-fat foods (such as butter, oils and nuts): Thumb-sized portion: 1 for women, 2 for men

Using Your Plate for Portions

• 1/2 Plate: Vegetables
• 1/4 Plate: Proteins
• 1/4 Plate: Starches (this includes potatoes and corn)

Additional Reference

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How to Install this App

Android (Chrome or Firefox)

• Open the main page in your browser
• Open your browser’s settings
• Scroll down and tap "Add to Home screen"
• Confirm by tapping Add

iOS (Safari)

• Open the main page in Safari
• Press the "Share" button
• select "Add to Home Screen"
• Tap "Add" in the top right corner to finish installing the PWA