There is so much confusion when it comes to portion sizes especially with fruit and vegetables!
So what should your portion look like?
Proteins – Meat, Fish and Tofu
The size of a pack of cards – 100 to 120g per serving
One portion of fruit should add up to the size of a tennis ball – berries 80g, 1 banana, 1 orange, 2 clementine’s, 1 apple
One portion is a handful or 80g – broccoli, cauliflower, courgette, beans, peas,
Potatoes and root vegetables = 150 to 170g per serving
150ml milk, 25g cheese or a match box size, 150ml yoghurt
Pasta, Rice and Grains
60g per serving dried and 80g cooked = a cricket ball size
40g per serving
Nuts and Seeds
20g to 25g which is about 1 1/2 tbsp
Aim to eat at least 3 portions of vegetables a day and 2 portions of fruit
Total sugars: 90g
High in sugars: more than 22.5g of total sugars per 100g
Low in sugars: 5g of total sugars or less per 100g
Protein: 45 to 55g
Carbohydrates: 260g to 300g
Better to stick to the complex carbohydrates for example brown rice and whole grains which are higher in fibre and nutrients
Salt: less than 6g
High in salt: more than 1.5g of salt per 100g
Low in salt: 0.3g of salt or less per 100g
What can you do to reduce your portion size?
- Eat slowly and mindful and chew properly.
- Use a smaller plate.
- Fill half of your plate with salad or vegetables.
- Serve food on individual plates and/or cook only as much as you need to avoid second helpings.
- Freeze or chill left-overs tight away so you are not tempted to go back for more.
- Avoid eating whilst watching TV or being on your phone, it is easy to over eat when you are distracted.
- Remember, alcohol contributes to calorie intake and increases appetite. Be mindful when poring drinks at home and choose a smaller glass.
- Plan your dessert ahead and portion it out /choose fruit/yogurt or a reduced calorie dessert.
- If you order a high calorie food such as pizza or chips, order a small size
- Order a half portion, have a starter as your main meal or split a dessert with a friend
- Forget what your mother said. You don’t have to finish your plate. Ask for a “doggy bag” and take your leftovers home.
- Don’t buy the foods you tend to overeat
- Make a list so you only buy what’s needed
- Check the number of portions in pre-packaged foods – a pack may contain more than one portion
- If you are buying treat foods buy snack sizes and only have one
- Buy single portions “on the go” so you won’t be tempted by bigger pack sizes
Remember, children are smaller and don’t need adult-sized portions on their plates. Children and teenagers should be encouraged to try everything on their plate but be sure to let them decide when they have had enough – never force them to finish everything on their plate
What kind of food will make you feel fuller for longer?
- High fibre food
- Solid food will make you fell fuller for longer compared to liquids (e.g. soups, shakes, energy drinks).
- Include a source of protein (e.g. tofu, lean meat, fish, beans and legumes).
- Omega-3 Fats (e.g. Mackerel, Salmon, algae
What else to do to eat reduce hunger?
- Get enough sleep
- Reduce stress where possible.
- Manage blood sugar balance.
- Have regular meals including snacks.
- Drink plenty of water as thirst can sometimes be mistaken for hunger.