A Simple Food Portion Guide to Help You Lose Weight

We are becoming more and more aware of the food we should eat and understanding where the food comes from, but there is very little said about portion sizes and portion control, we all talk about calories but how many really look at the sizes of their portions? That’s where this food portion guide comes in.

It’s been drummed into all of us that we should be consuming at least five portions of fruit and veg each day, that we should aim for two or more portions of fish per week and avoid overeating – but these guidelines are only truly useful if we all understand what a ‘portion’ actually is.

In general, a portion of fresh fruit or veg is roughly 80g and we should aim for a minimum of five portions each day. Many fruits naturally exist in single-portion sizes, which means working out their contribution to our 5-a-day is a breeze – but not all of them! To get the biggest range of vitamins and minerals into your diet, pick as many colours of fruit and veg as possible.

These are the rough portion sizes necessary to get one of your 5-a-day:

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

Personally I avoid any type of juice or fruit juice due to its sugar content. If you do have fruit juice limit your servings to around 150ml, and try diluting your juice with water to lower the sugar content further. Or why not add some sparkling water to make a delicious fruit spritz?

Dried fruits are a great source of fibre, but are lower in vitamins that their fresh counterparts. The sugar here is also much more concentrated than it is in fresh fruit.
Dried fruit = 1 golf ball

DAIRY

Dairy is a highly nutritious food group, providing protein, calcium, iodine, vitamin A and riboflavin.

Cheese can be a fantastic, but many varieties can be high in saturated fat (the kind we should be limiting our consumption of) and sometimes salt, too. There are many alternatives to the staple cheddar, on a salad for lunch I would recommend using Greek Feta, as its lower in saturated fat and has a good content of protein

Milk = 200ml or a small glass

Cheese = a standard matchbox

Yoghurt = 1 small pot

MEAT & FISH

While meat can definitely play a part in a healthy diet, the majority of meat-eaters often consume too much. Cutting down our meat intake can be good for both our own health and the health of our planet. Alongside having a few meat-free days each week, make sure you’re not overdoing it with your portion sizes. And remember to opt for higher-welfare meat whenever you can.

Meat or poultry = 1 deck of playing cards

Fish is rich in protein, numerous vitamins and minerals and is generally pretty low in fat. We should be aiming to consume two portions each week, at least one of which should be an oily fish (think mackerel, salmon and similar). These oily fish are a great source of omega 3 fatty acids, which help keep our hearts healthy. Always try to choose fish that’s been produced sustainably.

Fish = 1 cheque book

NUTS & PULSES

Most nuts are a fantastic source of veggie-friendly protein and heart-healthy fats, plus a great range of different vitamins and minerals. However, due to their high fat content, it’s best to keep an eye on how many you’re eating!

Whole nuts = 1 golf ball

Nut butters = 1 ping pong ball

Pulses, including beans and lentils are another great veggie protein source. If you’re trying to cut down your meat intake, these are a great switch as they’re much lower in fat and also really high in fibre.

Beans and lentils = 1 light bulb

CARBOHYDRATES

Starchy, wholegrain carbohydrates should make up around a third of our diets as they provide us with the slow-release energy we need to keep us going through the day. It’s really easy to overdo it on the carb front, though, so make sure you watch your portions (who isn’t guilty of wolfing down a huge bowl of delicious pasta every now and then?!)

Pasta, rice, couscous = 1 tennis ball

Potatoes = 1 computer mouse

70g bread = 2 slices or 1 large roll

60g noodles = 1 dried noodle nest

FATS

Heart-healthy monounsaturated fats, such as olive oil and rapeseed oil, are a great alternative to saturated fats (think butter and lard) for cooking, and for whipping up fantastic salad dressings. However, do bear in mind that while they are good for us, these oils are still fats and therefore provide the same high amount of energy. Saturated fats are fine as long as we see them as a treat and use them in moderation.

Olive oil = 1 tablespoon

Salad dressing = 1 shot glass

Butter = 1 postage stamp

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.