Jamie drizzling honey on top of a fig tart

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How do portion sizes vary?

Often the amount of food we want or think we need is larger than the amount of food our body actually needs. The portion of food our bodies need depends on our age, gender, build, lifestyle and activity levels.

A block of cheese being compared to a match box

Milk = 200ml or a small glass
Cheese = a standard matchbox
Yoghurt = 1 small pot

A chicken fillet being compared to a deck of cards

Meat or poultry = 1 deck of playing cards
Fish = 1 cheque book

A handful of beans being compared to the size of a lightbulb

Whole nuts = 1 golf ball
Nut butters = 1 ping pong ball
Beans and lentils = 1 light bulb

A date being compared to the size of a golf ball

Vegetables = 1 cricket ball
Salad = 1 medium cereal bowl
Medium fruits (apples, bananas, pears) = 1 fruit
Small fruits (plums, satsumas, kiwis ) = 2 fruits
Berries = 1 tennis ball
Dried fruit = 1 golf ball

Potatoes being compared to the size of a computer mouse

Pasta, rice, couscous = 1 tennis ball
Potatoes = 1 computer mouse
70g bread = 2 slices or 1 large roll
60g noodles = 1 dried noodle nest

A block of cheese being compared to the size of a post stamp

Olive oil = 1 tablespoon
Salad dressing = 1 shot glass
Butter = 1 postage stamp

The portions served in restaurants, takeaway outlets or that come in pre-packaged meals are often larger today than they used to be. By eating larger portions, we consume more calories, which in turn can lead to weight gain.

By avoiding “portion distortion” and being conscious of how much we’re eating as well as what we are eating, we’ll be better equipped to make healthier food decisions. If you’re used to eating larger portions of meat, fish or carbohydrates at meal times and feel like your plate is looking a little emptier than usual, up the goodness and add an extra portion of tasty veg to bulk out your meal.

Tips for managing portion size

  1. While you’re eating, pay attention to how your body feels. Serve yourself smaller portions. This way, you’ll only need to eat more if you are actually hungry.
  2. If you’re still hungry after a meal, you might just be thirsty. Make sure you drink enough water to stay hydrated.
  3. Pre-packaged food can be misleading. It’s easy to assume that the amount of food given is the amount you should be eating. Don’t be fooled – always check the label to find out what the serving size is. For example, a 500ml bottle of a popular soft drink actually contains two servings.

For more information on portion sizes, visit nutrition.org.uk