Portion control

Hey Guys, further to my article on Monday about eating little and often I’ve decided to share with you my portion control chart which you can have a “play with” over the weekend.

Let me know how you get on and if you’d like any further advice or tips get in touch.

Portion Sizes:

1. Bread, other cereals and potatoes: Most meals should be based on this food group. They should make up one third of your diet, or 4 to 6 servings a day. One serving of this food group is equivalent to around:

  • 1 medium bowl (40g) All Bran
  • 1 large (90g) pitta bread
  • 1 medium plate (230g) wholemeal boiled spaghetti
  • 1 large slice (55g) wholemeal bread
  • 1 large (220g) baked potato
  • 1 large bowl (290g) boiled rice

2. Fruit and vegetables: Aim for at least 5 servings a day, which should make up one third of your diet. One portion of both fruit and vegetables is equivalent to around 80g, not including pips, seeds, pulp and non-edible skin.

For fruits this means:

  • 1 slice of very large fruit, e.g. pineapple, melon
  • 1 large fruit, e.g. banana, orange, apple
  • 2 medium fruits, e.g. kiwi, plum, apricot
  • 5 small fruits, e.g. lychee, passion fruit
  • 1 cup of very small fruit, e.g. grapes, raspberries
  • 3 tablespoons canned or stewed fruit
  • 1-1 ½ tablespoons dried fruit, e.g. raisins
  • 1 small (150ml) glass fruit juice

For vegetables this means:

  • 2 tablespoons of any cooked vegetables, e.g. broccoli, carrots, parsnips
  • 1 small bowl of salad
  • 3 tablespoons of small cooked vegetables, e.g. sweetcorn, peas

3. Milk and dairy foods: This group should make up a sixth of the diet, or around 2-3 servings a day. Aim to choose reduced and low-fat versions when possible. One average portion is equivalent to:

  • 1/3 pint (200ml) milk
  • 1 small (125g) pot yoghurt or fromage frais
  • 1 small piece (40g) hard cheese, e.g. Edam
  • 1 small (100g) pot cottage cheese

4. Meat, fish and alternatives: This group should make up a sixth of your diet, or around 2 servings per day. Aim to choose reduced and low-fat versions when possible. One average portion is equivalent to:

  • 90g cooked meat and poultry, e.g. 3 slices of roast pork, 1 small rib end pork chop, 1 quarterpounder beefburger, 1 chicken drumstick, 2 rashers middle bacon, 2 large sausages
  • 100-150g cooked fish, e.g. 1 salmon steak, 1 medium plaice fillet, 1 medium cod fillet, 1 small can tuna
  • 1 (60g) cooked egg
  • 3 tablespoons cooked beans or lentils
  • 2 tablespoons nuts

5. Foods containing fat and sugar: This group should make up no more than a twelfth of your diet.

6. Alcohol: Recommendations are that men should not exceed between 3-4 units of alcohol a day and women should not exceed between 2-3 units of alcohol per day. One unit of alcohol is equivalent to 8g, which translates as:

  • 1 small (100ml) glass of wine or 2 glasses of low-alcohol wine
  • 1 measure (50ml) fortified wine, e.g. sherry
  • 1 single pub measure (25ml) spirits
  • ½ pint of standard strength beer, lager, cider

Best wishes Garth
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2 Responses to “Portion control”

  • Mary Miraglia says:

    Well, that looks like a sensible and well-laid out plan. But everyone is different, and people need to know their own dietary needs. For me, that plan is way, way too much food. I probably wouldn’t eat that much even on a food-heavy holiday

    One informal way I’ve practiced portion control over the years is by some mental discipline. Using smaller plates at meals means you automatically serve yourself less. Another good way is by serving yourself, cutting the portion in half, and putting half of it back. And lastly, before serving a second portion, mentally ask yourself if your are still hungry or do you want to eat more just because it tastes good? and if you’re not still hungry, don’t eat more.

    These are easy techniques anyone can learn.

  • Garth says:

    Doesn’t suit everyone of course and it’s there merely as a guideline to give people an idea.

    I’m just trying to educate people that food isn’t the enemy and should be enjoyed, it’s your attitude and beliefs around food that need to change.

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