One of the easiest ways to count 1 portion of food is the plate.

It is believed that about half of the plate should be fruits and vegetables at each meal. It’s worth noting that potatoes are not on the list due to their negative effect on the glucose level.
Whole grains, such as whole-grain breads and pasta, brown rice, barley, quinoa, etc. should make up about a quarter of a plate.
Fish, poultry, beans, nuts, and other sources of protein — a quarter of the plate.
It’s also important to consume healthy oils such as olive oil, rapeseed oil, soybean oil, corn oil, sunflower oil, and others in moderate amounts.
When it comes to dairy products, it’s recommended to limit down their amount to 3 portions a day. For example to, a glass of milk, a glass of yogurt, and 1.5 oz of solid cheese.

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