Portion Control

PORTION CONTROL

To control your weight, you need to do more than just choose a healthy mix of foods. You should also look at the kinds of food you eat and how much you eat at a time. Hopefully this post will help you understand how much you need to eat. It also will give you tips on how to control food portions so that you can eat just enough for you. 

Serving Vs Portion Size 

Do you know the difference? 

A serving size is the amount of food listed on a product’s food label and it varies from product to product. A portion is how much food you choose to eat at one time, whether in a restaurant, from a package, or at home. Sometimes the serving size and portion size match; sometimes they do! 

Does your plate look like this? 

Your dinner plate should contain 

1/2 fruit and vegetables 

1/4 protein eg. Meat fish or alternatives

1/4 starch eg. Rice, pasta or potato 

What is a portion? 

FRUIT AND VEG

One adult portion of fruit or vegetables is 80g.

Small sized Fruit 

2 plums 

7 strawberries 

2 kiwis 

Medium sized Fruit 

1 apple, pear, banana or banana

Large Fresh Fruit 

1/2 a grapefruit

Slice of pineapple (5cm)

Slice of melon (5cm)

Green vegetables 

2 spears of broccoli 

4 teaspoons of kale 

Cooked vegetables

3heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn

8 cauliflower florets 

Salad vegetables 

3 sticks of celery, 

5cm piece of cucumber

one medium tomato

7 cherry tomatoes 

DAIRY 

Milk 

200ml glass

Cheese 

1 match box sized piece 

Yogurt 

1 small pot 

CEREALS, BREADS AND POTATOS 

Rice and pasta 

1 cup full or tennis ball size portion 

Bread 

2 slices of bread 

Potato 

2 small potatos or 1 medium sized potato

Porridge 

1/3 of a cup of uncooked oats 

Cereal 

1 and a half cups of cereal 

MEAT, FISH AND ALTERNATIVES 

BUTTER AND OIL 

1 level teaspoon. 

TOP TIPS FOR CONTROLLING YOUR PORTIONS 

Eating in

• 1.Eat slowly
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• 2. Use a smaller plate
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• 3.Fill a third of your dinner plate with vegetables or salad
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• 4.Instead of eating from a large packet, serve a single portion into a bowl.
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• 5.Freeze or chill left-overs right away so you are not tempted to go back for more
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• 6. Avoid eating while watching TV as it’s easy to overeat when you are distracted.

Hopefully you have gained some tips and information from this post about portion control. 

Until next time. Riadh X