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SERVING SIZE GUIDELINE

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HEALTHY EATING STARTS TODAY !

LifeCare Diagnostic

November 26, 2020

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Start healthy eating by having a balanced meal consisting of a variety of food in moderate amounts.


SERVING SIZE

First, you will need to understand the nutrition facts label.

Next, you will need to know how a serving size looks like.

Small Chinese Bowl (D:9cm, V:150ml)
Medium Chinese Bowl (D:11cm, V:250ml)
Large Chinese Bowl
(D:16cm, V:450ml)

Plate
(D:23cm)

Glass (350ml)

Cup (150ml)

Mug (300ml)

Dessert Spoon (10ml)
Tea Spoon (5ml)

Chinese Scoop (20ml)
Rice Scoop (30ml)

Notes:
D = Diameter
V = Volume

1 cup or 2 scoops of cooked rice or noodles looks like:
Use your hand as a guide 1 fist size equivalent to Use common household measurements 1 scoop equivalent to
1 cup or 2 scoops of cooked rice (100g) or cooked noodles (100g) 1/2 cup of cooked rice/cooked noodles (50g)
Please refer Table 1 for information on serving size for cereal, grains products and starchy vegetables.
Table 1: Serving size for cereals, grain products, and starchy vegetables
One servings of cereals, grain products and starchy vegetables (~30 g of carbohydrate per serving)
Food item Household measurement Weight (g) Fat (g) Energy (kcal)
Cereals and grain products
Rice, white, cooked 2 scoops 102 0.2 133
Rice, brown, cooked 2 scoops 130 1.1 145
Rice, porridge (plain) 2 cups 380 1.2 148
Kway Teow, wet 1 cup 107 0.0 151
Bee hoon, soaked 1 1/2 cup 110 4.6 190
Egg noodles, cooked 1 cup 120 2.5 170
Yellow noodles, wet 1 cup 100 1.1 181
Pasta, cooked 1 cup 100 0.9 154
Macaroni, cooked 1 cup 102 0.9 160
Udon noodles, wet 1 cup 100 1.8 132
Oats, rolled, raw 6 tablespoons 40 1.5 151
Muesli 1/2 cup 42 1.4 144
Multi-grain cereal, flake 6 1/2 tablespoons 40 0.8 144
Granola 1/2 cup 48 9.0 220
Breakfast cereal 1 cup 39 2.0 146
Corn flakes 1 cup 28 0.1 100
Biscuits, cream crackers 5 pieces 47 0.1 202
Marie biscuits 9 pieces 40 4.0 170
Biscuits, rice cracker 3 slices 37 1.3 149
Bread, white 2 slices 57 0.7 140
Bread, white 2 slices 56 0.7 149
Plain bun 1 piece 54 2.0 140
Roti Canai 1 piece 63 6.8 198
Chapati 1 piece 75 4.5 180
Idli 2 pieces 146 0.7 154
Thosai 1 piece 90 4.0 192
Starchy vegetables
Potato, raw 2 whole 150 0.1 115
Sweet potato, raw 1 medium 133 0.1 114
Yam, raw 1 cup 105 0.2 124
Corn kernel, canned 1 cup 164 2.2 116
Use your palm as a guide
1 palm size portion of meat, poultry, or fish looks like: (~75 grams cooked)
Use a matchbox as guide
1 matchbox size of meat, poultry or fish looks like: (~30g)
Please refer Table 2 for information on serving size for fish, poultry, meat, and legumes

Table 2: Serving size for fish, poultry, meat, and legumes
One serving of fish, poultry, meat, and legumes (~ 14 g of protein per serving)
Food item Household measurement Weight (g) Fat (g) Energy (kcal)
Fish and Shellfish
Anchovies, without head 2/3 cup 84 0.9 67
Mackerel 1 medium / 2 matchbox size 65 2.5 79
Pomfret, black 1 medium / 2 matchbox size 69 2.4 65
Catfish 1 medium / 2 1/2 matchbox size 77 2.4 81
Sardine 2 small / 2 matchbox size 62 2.1 73
Cockles , without shells 1 cup 116 1.4 86
Clam (lala), without shells 1/2 cup 98 1.0 87
Prawn 1/2 medium 81 0.2 60
Cuttlefish 1 medium / 3 matchbox size 88 1.1 62
Meat, poultry, and eggs
Beef, lean 2 matchbox size 61 1.3 67
Chicken, breast meat 2 matchbox size 76 6.0 116
Chicken, thigh 1 piece / 3 matchbox size 83 6.5 181
Mutton, lean 2 1/2 matchbox size 70 3.8 90
Pork, lean 3 matchbox size 82 17.2 156
Eggs, chicken 2 whole 92 10.2 142
Egg, white only 4 whole 134 0.0 68
Legumes
Tempeh 2 pieces 86 6.5 136
Soya bean curd (tau-hoo) 1 1/2 piece 200 6.8 134
Soya bean curd, sheet (Fucok) 3 sheets 32 7.4 145
Soymilk, unsweetened 2 glasses 500 ml 8.6 190
Baked beans 1 1/2 cups 360 1.1 290
Chickpea/dhall (cooked) 1 cup 50 1.3 170
Mung bean (cooked) 1 1/2 cups 50 0.2 160
Use common household  measurement
2 slices of cheese looks like: 32g 1 cup of milk looks like: 200ml 4 tablespoons of milk powder looks like:30g
Please refer to Table 3 for information on serving sizes for milk and dairy products.

Table 3: Serving size for milk and dairy products
One serving of milk and dairy products (~7 g of protein per serving)
Food item Household measurement Weight (g) Fat (g) Energy (kcal)
Cheese 2 slices 32 g 7.3 105
Milk, cow, low fat 1 cup 200 ml 3.0 95
Milk, cow, full cream milk 1 cup 200 ml 9.8 131
Milk, evaporated 1/2 cup 80 ml 6.4 169
Milk, powdered 4 tablespoons 30 g 8.4 127
Yogurt, plain 1 cup 200 ml 6.6 120
Use common household measurement
Size of whole fruit looks like:
 
 Please refer to Table 5 for more information on serving size of fruit.

Table 4: Serving size for fruits
Food item Household measurement Weight (g) Fat (g) Energy (kcal)
Apple, red 1 medium 112 0.4 63
Orange 1 medium 131 0.2 62
Guava milk 1 slice 150 0.3 69
Banana, berangan 1 medium 60 0.2 62
Banana, emas 2 medium 68 0.2 67
Durian 3 cloves 54 1.8 83
Grapes 8 small 88 0.0 60
Papaya 1 slice 211 0.2 75
Pineapple 1 slice 141 0.1 64
Prunes 4 whole 21 0.1 62
Mango 1 small 106 0.5 74
Use your hand a guide
2 cupped hand equivalents to 1 cup of raw leafy green vegetables
Use common household measurement
1 cup of raw, leafy vegetable looks like:
Please refer to Table 5 for more information for serving sizes for vegetables.

Table 5: Serving size for vegetables
Food item Household measurement Weight (g) Fat (g) Energy (kcal)
Bell pepper (green), raw 1 cup 149 0.3 30
Bitter gourd. raw 1 cup 93 0.2 16
Eggplant, raw 1 cup 82 0.1 20
Cabbage, raw 1 cup 89 0.1 22
Carrot, raw 1 cup 128 0.1 52
Chinese kai lan, raw 1 cup 91 0.2 18
Water spinach, raw 1 cup 56 0.1 11
Chinese long bean, raw 1 cup 91 0.0 45
Tomato, raw 1 cup 165 0.3 30
Food item Household measurement Fat (g) Energy (kcal)
Butter/ margarine /oil 1 teaspoon 5.0 45
Mayonnaise 1 teaspoon 3.5 33
Peanut butter 1 teaspoon 2.5 30
Heavy cream 1 teaspoon 2.0 17
Cream cheese 1 teaspoon 0.6 18
Coconut milk 1 teaspoon 1.3 11
Food item Household measurement Fat (g) Energy (kcal)
Almond 20 whole 14.0 162
Cashew nut 15 whole 12.0 194
Walnut 14 halves 18.5 185
Peanut 39 whole 14.0 161
Flaxseed 2 tablespoons 12.0 151
Pumpkin seeds 2 tablespoons 16.0 190
Chia Seeds 2 tablespoons 10.0 150
Food item Household measurement Weight (g) Fat (g) Energy (kcal)
Indian Bread
Roti telur 1 piece  135 14.0 356
Roti canai  1 piece  95 10.0 301
Chapatti 1 piece  100 9.0 300
Thosai 1 piece  90 4.0 192
Idli 1 piece  75 0.4 97
Gravy
Chutney 3 tablespoons 55 9.0 87
Green gram gravy 8 tablespoons 80 2.8 76
Yellow dhal gravy 8 tablespoons 80 2.0 58
Food item Household measurement Weight (g) Fat (g) Energy (kcal)
Soup based noodles
Mee rebus 1 plate  (plate-23cm) 571 18.0 559
Mee  bandung style  1 bowl (bowl- 11.5 cm) 450 6.0 549
Kuih-teow, rice noodles, bandung style 1 bowl (bowl- 11.5 cm) 450  27.0 540
Curry mee 1 bowl (bowl- 11.5 cm) 410 37.0 529
Mee-hoon, bandung style  1 bowl (bowl- 11.5 cm) 450 23.0 491
Mee , soup  1 bowl (bowl- 11.5 cm) 563 15 383
Lor Mee 1 bowl (bowl- 16.5 cm) 540 11 383
Penang Laksa 1 bowl (bowl- 16.5 cm) 629 5 381
Dried noodles
Kuih-teow, fried 1 plate (plate-23cm) 170 15 321
Mee-hoon, fried  1 plate (plate-23cm) 170 11 294
Wan tan mee, dried 1 plate (plate-23cm) 170 6 209
Food item Household measurement Weight (g) Fat (g) Energy (kcal)
Rice
Fried rice (chinese style)  1 plate (plate-23cm) 392 52 949
Fried rice with chicken pieces 1 plate (plate-23cm) 330 17 591
Char siew rice 1 plate (plate-23cm) 329 21 572
Chicken rice, with steamed chicken 1 plate (plate-23cm) 330 14 557
Chicken rice, with roasted chicken 1 plate (plate-23cm) 330  20 524
Rice, “Dagang”  1 plate (plate-23cm) 250 12 507
Coconut milk rice with fried egg, anchovies and chilli sauce 1 plate  (plate-23cm) 210 14 494
Porridge
Minced pork porridge 1 bowl (bowl-16.5cm) 524 10.0 320
Fish porridge 1 bowl (bowl-16.5cm) 559 2.8 211
Rice porridge, plain 1 bowl (bowl-16.5cm) 546 1.6 207
Chicken porridge 1 bowl (bowl-16.5cm) 511 6.0 181
Food item Household measurement Weight (g) Fat (g) Energy (kcal)
Indian mackerel, fried in chilli  1 piece / 2 matchbox size 64 18.0 215
Indian mackerel, fried 1 piece / 2 matchbox size 60 9.0 167
Indian mackerel, in soya sauce 1 piece /  2 matchbox size 62 10.0 161
Red snapper, fried in chilli  1 piece /  2  matchbox size 60 8.0 155
Red snapper, in coconut milk 1 piece / 2 matchbox size 60 11.0 150
African bream, fried in chilli  1 piece/ 2 matchbox size 50 9.0 146
Black pomfret, fried  1 piece / 2 matchbox size 64 7 143
Red snapper, cooked in tamarind  1 piece / 2  matchbox size 60 7 138
Cuttlefish, fried in chilli  1 piece / 2 matchbox size 60 5 90
Indian mackerel, curry 1 piece / 2 matchbox size 64 2 67
Fish, steamed 1 piece / 2 matchbox size 62 2 57
Food item Household measurement Weight (g) Fat (g) Energy  (kcal)
Beef
Beef, fried  2 pieces / 3 matchbox size 85 13 288
Beef rendang  2 piece / 3 matchbox size 90 14 227
Beef curry 2 piece / 3 matchbox size 90 5 130
Chicken
Chicken, fried  1 piece / 3 matchbox size 90 18 255
Chicken curry 1 piece / 3 matchbox size 96 13 195
Chicken kurma  1 piece / 3 matchbox size 103 14 179
Chicken, steamed 1 piece / 3 matchbox size 90 8 131
Egg
Fried egg 2 whole 92 14 180
Hard boiled egg 2 whole 92 10 144
Legumes
Deep fried tempeh 2 pieces 86 26 315
Soya bean curd, fried (tau-kua goreng) 1 piece 92 14.0 202
Tempeh, baked 2 pieces 86 7.0 116
Soy bean curd, steamed with soy sauce 1 piece 92 4.0 53
Food item Household measurement Weight (g) Sugar content (g) Number of teaspoons Calories (kcal)
Local kuih
Seri muka 1 piece  99 12.5  (2.5 teaspoons) 192
Lepat pisang 1 piece 65 10  (2 teaspoons) 130
Kuih keria 1 piece 55 10  (2 teaspoons) 99
Kuih koci 1 piece 40 10 (2 teaspoons) 92
Kuih Lapis 1 piece 40 10  (2 teaspoon) 90
Desserts
Cheesecake 1 piece 85 20  (4 teaspoons) 310
Ice-cream 1 cone 123 27  (5.5 teaspoons) 274
Butter cake 1 piece 67 28  (5.5 teaspoons) 262
Butter cookies 1 piece 30 6.1  (1 teaspoon) 140
Food item Household measurement Volume (ml) Sugar content (g) Number of teaspoons Calories (kcal)
Brown sugar milk tea with pearls 1 cup 500 92.5 (18.5 teaspoons) 437
Milk tea with pearls 1 cup 500 40 (8 teaspoons) 325
Orange juice 1 bottle 215 45 (9 teaspoons) 220
Chocolate milk 1 packet 250 16 (3 teaspoons) 185
Energy drink 1 can 330 40 (8 teaspoons) 160
Carbonated drink 1 can 330 35 (7 teaspoons) 140 
Teh Tarik 1 glass 250 21 (4 teaspoons) 124
Chocolate malted drink 1 packet 200 16 (3 teaspoons) 120
Iced lemon tea 1 bottle 250 26 (5 teaspoons) 105
Yogurt drink 1 cup 200 19 (4 teaspoons) 100
Isotonic drink 1 can 325 19 (4 teaspoons) 81
Plain water 1 glass  200 0 (0 teaspoon) 0