Portion sizes – the facts

It’s easy to slip into the habit of piling your plate high, or going back for second helpings. But taking mealtimes from supersize to proper size will help you get all the nutrients you need, look great, feel better, and save money. Come on, let’s do this!

Know your measurements
It’s harder to control your weight if you’re eating supersized portions. Eating correct portion sizes is a quick win that will help to keep your weight steady.
Here are healthy portion sizes for different kinds of food. How do the contents of your plate measure up?
– a serving of meat or fish should fit on the palm of your hand
– a tennis ball-sized pile is about right for starchy foods like pasta and rice
– a portion of potato should be about the size of a computer mouse
– a serving of cheese should be about the size of a small matchbox
– a portion of fruit or veg tends to fit in your cupped hand. One apple, half a pepper, seven strawberries or two canned plum tomatoes are all a portion.

Slow down and feel the difference
It takes a while for our brain to realise we’re getting full, so if you eat quickly it’s easy to have more than you need. Take it steady and give yourself a chance to notice when you’re full.

Eat more veggies
Avoid that mid-afternoon energy slump by making sure you eat balanced meals and space them out regularly. Foods like fruit and vegetables are high in fibre and water and low in calories. If you have a big appetite but are trying to lose weight, fill your plate with these foods while reducing your portion size of others to help you to still feel satisfied with your meals.

Eat more fibre
The kinds of foods you eat are important too. Proper portions of high fibre foods – like brown rice, brown pasta and wholemeal bread – help you stay fuller for longer.

Get your 5-a-day
Love your body by eating at least five portions of fruit and veg a day. They’ll help you get the vitamins and minerals you need to stay healthy and look great.

Save your pennies
Plan your meals so you don’t reach for pricey last-minute options in the supermarket every day.


Want to reduce your portion sizes? Set yourself that goal using our Let’s Do This 8 Week Challenge.

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