The portion chart provides general guidelines and food examples for more healthy balanced consumption.
How much fuel does your body really need?
Individual needs vary depending on activity levels, lean body mass, genetic variables and other metabolic factors. We all have minimum caloric and nutrient needs for optimal and safe function.
Portion tips:
- Serve meals on salad plates instead of large dinner plates.
- Store snack food in small ziploc bags with no more than one portion.
- Fill up on fresh green salads, fruit and vegetables instead of high-fat foods, breads, pasta, and deserts.
PORTION SIZE GUIDE
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1/2 plate as fruits as /or vegetables includes cooked vegetables or salad (at least 2 cups)
1/4 plate as protein food includes lean meat or daily
1/4 plate as carbonhydrates Includes pasta or rice, bread, starchy vegetables such as potatoes, sweet potatoes, corn or peas. |
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Healthy plate-balanced meal:
eating more fruits and vegetables is recommended to help support disease prevention.
A diet rich in fruit and vegetables may:
- reduce the risk of type 2 diabetes
- help control blood sugar levels
- protect the heart kidneys, intestine, eyes and blood vessels from the effect of diabetes and other chronic diseases.
Weight management and balance, the simple equation:
Maintain weight: Calories IN= Calories OUT
To lose weight: Calories IN < Calories OUT
to gain weight: Calories IN> Calories OUT
Understand: EXCESS calories of any source (carbohydrates, proteins, fats) will ultimately be stored away in the body as FAT
Source: Chevron Safety Bulletin, Jan 2021 - vol 84 - no.1