Portion Size Help
Sometimes it can be hard to decipher portion sizes when there’s a weight in grams. It can be easier to use practical and visual guides such as cups or common household items.
Here are some food items with their maximum portion limits under the NSW Healthy School Canteen Strategy and their matching measures.
Snacks
| Food | Maximum Portion Size | Equivalent Measure |
|---|---|---|
| Roasted Fava Bean Snack | 30g | 1/3 cup |
| Ice Cream | 125ml | Size of a kiwi fruit |
| Muffin/Cake | 80g | Size of a tennis ball |
| Sweet Biscuit | 50g | Size of palm of hand (adult) |
Hot Food
| Food | Maximum Portion size | Equivalent Measure |
|---|---|---|
| Fried Rice | 250g (PS) | 2 cups |
| 350g (SS) | 3 cups | |
| Pasta Bolognese | 250g (PS) | 1.5 cups |
| 350g (SS) | 2 cups | |
| Mexican Rice (Chilli Con Carne with rice) | 250g (PS) | 2 cups |
| 350g (SS) | 3 cups | |
| Pizza | 250g (PS) | 1 slice from a large pizza |
| 350g (SS) | 2 slices from a large pizza | |
| Crumbed Fish/Chicken tenders | 140g | Size/thickness of female adult hand |
| Hash Brown | 100g | Size of a deck of cards |
| Hot Chips | 100g | 13 medium- sized chips |
| Chicken Nuggets | 100g | 5-6 nuggets |
PS = Primary school SS = Secondary school
