tailored solutions for successful weight management

Understanding portion sizes

Do you know what portion size is right for you?

Over the last 30 years, the average portion size has been steadily growing, increasing our appetite as we get used to eating larger amounts than we actually require to stop us feeling hungry.

Rather than depriving ourselves of certain food groups or sticking to restrictive fad diets, the key to successful weight management lies in understanding and sticking to the recommended portion guidelines for different types of food.

The key food groups comprise:

  • Carbohydrates: provide an important source of energy

  • Proteins: an important source of materials for growth and repair

  • Fats: an additional source of energy and aid digestion of fat soluble vitamins

  • Vitamins: these are required in very small quantities to keep you healthy

  • Mineral Salts: essential for healthy teeth, bones, muscles etc

  • Fibre: important for digestive health

  • Water: to keep the body hydrated

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For starchy carbohydrate based foods including breads, cereals and potatoes one adult serving is roughly equivalent to:

  • 1 thick slice of bread or similar
  • 1 medium plate of pasta
  • 1 large baked potato, or two smaller potatoes
  • 1 large bowl of rice
  • 1 medium bowl of cereal

For fruits and vegetables one serving is roughly equivalent to:

  • 1 large fruit like an apple or banana, or a slice of a melon
  • 2 pieces of medium fruit like plums or kiwis
  • 1 cup of berries
  • 2 tablespoons of cooked vegetables
  • 1 small bowl of salad
  • 3 tablespoons of small vegetables like peas or sweet corn

For milk and dairy one serving is approximately:

  • 1/3 pint of milk
  • 1 small pot of yoghurt (125g)
  • 1 small piece of cheese (40g)

For meat one serving is approximately palm sized, for example:

  • 1 small pork chop
  • 1 chicken drumstick or breast
  • 2 large sausages
  • 1 fillet of salmon, plaice or cod
  • 1 small can of tuna
  • 1 egg

Click here for more information from the NHS on portion sizes for fruit and vegetables