Portion Control

2019-11-22T18:04:43+00:00February 11th, 2019|

Tips for controlling your portions:-

If you’re starving, you’re more likely to eat an extra-large portion. For most people, the best plan is to eat three well-designed meals and one to 2 snacks. Try having a piece of fruit before eating your dinner if you are really hungry – I find this helps me.

Know your portion sizes – I like to use a ramekin when measuring portions of pasta, rice, breakfast cereals etc and use a scoop for porridge (I have 3 level scoops).

  1. Read food labels – for instance a small bag of pretzels may say it contains 2 portions
  2. Fill up on vegetables and salad – it will help to reduce calories and fill you up
  3. Slow down – chew your food properly and put your knife and fork down between each mouthful it will help you to not over eat
  4. Eat on a smaller plate – makes it seem like there is more there
  5. If you want to go back for seconds, wait 10 minutes – you probably won’t be wanting to go back for seconds as your brain would have caught up with your stomach and realised you are full
  6. Simply track your calories and then you will know how many portions you can have

If you are adamant that tracking calories is not your preferred method to lose weight – then below are some examples of what constitutes 1 portion of each food group.

Fruit and vegetables: (ONE portion = 80g)

1 apple, banana, pear, orange or other similar sized fruit

2 plums or similar sized fruit

½ a grapefruit or avocado

1 slice of large fruit, such as melon or pineapple

3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)

3 heaped tablespoons of beans and pulses (however much you eat, beans and pulses count as a maximum of 1 portion a day)

3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit

1 heaped tablespoon of dried fruit (such as raisins and apricots)

1 handful of grapes, cherries or berries

a dessert bowl of salad

a glass (150ml) of fruit juice (however much you drink, fruit juice counts as a maximum of 1 portion a day)

Bread, cereal, rice and pasta and potatoes:

1 slice bread

1 egg sized potato

3 tablespoons breakfast cereal

2 heaped tablespoons of cooked pasta and rice

Milk and dairy:

200 ml of milk

150g low fat yoghurt

125g cottage cheese

30g hard cheese

Meat, fish, eggs, beans and other non-dairy source of protein:

85g-100g cooked meat or fish

3-4 tablespoons of dried beans

2 eggs

3 tablespoons of nuts or seeds