Healthy Food Portion Guide
Use this guide to plan balanced meals with the right portions of protein, carbs, vegetables, fruits, and healthy fats.
1. Protein
Purpose: Build & repair tissues, support immunity, and maintain muscle.
| Food | Portion Example |
|---|---|
| Chicken, beef, fish | 1 palm-sized piece (≈ 100–120g cooked) |
| Eggs | 2 large eggs |
| Lentils / beans | ½ cup cooked |
| Tofu / Tempeh | ½ cup cooked |
| Milk / Yogurt | 1 cup (250ml) |
Tip: For teenagers and active adults, you may go slightly larger, e.g., 1.5 palms per meal.
2. Carbohydrates
Purpose: Main energy source; fuels brain and muscles.
| Ugali / rice / chapati / pasta | 1 fist (≈ ½ cup cooked) |
| Potatoes / yams / cassava | 1 medium piece (≈ 100g) |
| Sweet potatoes / arrowroots | 1 medium piece |
| Whole grains (oats, millet, sorghum) | ½ cup cooked |
Tip: Pair carbs with protein and vegetables for balanced meals.
3. Vegetables
Purpose: Vitamins, minerals, fiber, antioxidants.
| Spinach, sukuma wiki, kale | 2 cups raw / 1 cup cooked |
| Carrots, cabbage, broccoli | 1 cup chopped / 1 fist |
| Tomatoes, peppers, onions | 1 fist each |
Tip: Eat a variety of colors for maximum nutrients.
4. Fruits
Purpose: Natural sugar, vitamins, and fiber.
| Banana | 1 medium |
| Pawpaw / mango / apple | 1 cup chopped / 1 medium fruit |
| Watermelon / pineapple | 1 cup chopped |
Tip: 1–2 servings per day is enough for most adults.
5. Healthy Fats
Purpose: Supports brain health and hormone balance.
| Avocado | ¼ – ½ medium fruit |
| Nuts / seeds | 1 small handful (≈ 30g) |
| Olive oil / vegetable oil | 1 teaspoon per meal |
| Peanut butter / nut butter | 1 tablespoon |
Tip: Limit oils and nuts if weight loss is the goal.
6. Fluids
Purpose: Hydration, digestion, and metabolism.
| Water | 8–10 cups per day |
| Milk / milk alternatives | 1 cup per serving |
| Herbal tea | 1 cup |
Tip: Avoid sugary drinks; they add unnecessary calories.
Plate Visual Trick
Half your plate: Vegetables
Quarter: Protein
Quarter: Carbohydrates
Side: Small portion of healthy fat
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