Portion Sizes

 

• Eating the right amount of food helps us to maintain a healthy weight and ensures you get the nutrients you need. A portion is one serving of food, and requirements vary by age, size, and activity level.
• Aim for a balanced diet with sensible portions from all main food groups.

 

How to estimate portions-
 

• Weighing food is most accurate, but using your hands or spoons is a simple alternative.
• The British Nutrition Foundation provides hand-based guides to make portion control easy and sustainable - Portion Sizes | British Nutrition Foundation.

 

• Use a smaller plate to avoid overloading.
• Swap sides: If you already have carbs on your plate, skip extra starchy sides.
• Measure portions: Use cups, mugs, or your hands for guidance.
• Be selective with second helpings: Choose healthier and lower-calorie options such as fruit.
• Store leftovers: Avoid finishing others’ meals- plan to reuse leftovers instead.
• Follow the 20-minute rule: Wait before having seconds- fullness takes time.
• Check food labels: Portion sizes on packaging may be different from what you would have.
• Ask for less when eating out: Avoid supersized portions.
• Watch calorie-dense foods: High-fat/sugar foods (biscuits, quiche) need smaller portions.
• Snack smart: Choose nutritious snacks like fruit, veg sticks, nuts, or yoghurt instead of high-sugar treats.

 

Top Tips
 

• Use hand-based guides for easy portion control.
• Smaller plates help prevent overeating.
• Swap calorie-dense foods for lighter options.
• Check labels for recommended portion sizes.
• Balance is key- occasional treats are fine, but most choices should be healthier ones.