Appropriate Portion Sizes for Low- to Medium-Glycemic Dishes

By Meri Raffetto, Rosanne Rust

Part of Glycemic Index Cookbook For Dummies Cheat Sheet

Choosing recipes that are low to medium glycemic and lower in fat and calories is a great way to help you achieve your health and wellness goals. However, eating the appropriate portion sizes is also crucial when you cook glycemic index–based recipes; eating larger amounts of carbohydrates can raise the glycemic load of that recipe and increase the calorie level. Use the following estimates to help you serve the right amounts of your delicious lower-glycemic dishes:

  • A 3-ounce portion of poultry, beef, fish, or pork is equivalent to the size of a deck of cards.

  • A 1-ounce portion of cheese is the size of a domino.

  • A medium fruit is the size of a tennis ball.

  • A cup of vegetables is the size of a baseball.

  • Half a cup of grains is about the size of the palm of your hand (unless you have gigantic hands!).