Tag Archives: Portion size

December 23, 2016

HOW MUCH SHOULD YOU EAT?

Portion_Hand

Portion control is key to weight control. But how much is too much? The answer is in the palm of your hand. The best way to judge how much you need of each the food groups is by measuring it in your hand.

Fruit = cupped palms
Small fruit such as berries and grapes can be piled into cupped palms.

Cheese = both thumbs
Protein-rich, but still fairly high in fat, you should only have around 30g of cheese at each serving.

Uncooked pasta & rice = clenched fist
a 75g portion of uncooked pasta provides around 200 calories. Choose wholemeal or brown over white.

Butter = thumb tip
Butter and other spreads (i.e. peanut butter) should be a portion no bigger than a thumb tip. And don’t have more than 2 portions per day.

Vegetables = clenched fist
A clenched fist works out as the 30g you need to eat for one serving. Make sure you go for variety.

White fish = whole hand
White fish, such as haddock and cod, is low fat and lower in calories than meat or oily fish.

Chocolate = index finger
Try to choose darker, high-cocoa content varieties, which contain antioxidants, as an occasional treat.

Meat = palm
Aim to keep a portion of meat to the size of your palm, not including your fingers. Choose lean options, such as steak pr good quality, low-fat beef mince. But don’t eat more than 500g per week.

Oily fish = palm
You should eat around 250g of oily fish, such as mackerel, salmon and tuna, twice a week.

Potato = clenched fist
A baked potato has a round 200 calories and is high in vitamin A. Sweet potato is a healthier option.

Nuts = palm
A great snack option, nuts and seeds are filling and contain important unsaturated fats.

February 7, 2014

PORTION SIZES: EXPLAINED.

Many of my clients tell me that they are confused about how much they should (or shouldn’t) be eating.

It can be very misleading when reading food packaging to gauge exactly how much is a recommended portion size.

More often than not, restaurants and supermarkets lead us to believe that what they are selling is the correct portion size for one person. When, in reality, it’s likely to be about one and a half to two times as much!

So how do we control the amount of food that we eat? The best way is to educate ourselves on what is the right portion size for all foods from the various food groups. This way we can be armed with the knowledge before we are presented with more than we need.

However, this doesn’t mean complaining to the restaurant manager next time we eat out, or stopping ourselves from enjoying the odd take away. It means that by being aware of the recommended portions sizes we can help to ensure that both ourselves and our families eat the right amount of food for the majority of the time.

I found Bupa’s guidelines on portion sizes to be the most clear and easy to understand. Below is a summary of their recommendations:

STARCHY FOODS: Eight to 10 portions per day (to maintain weight for an average adult, depending on your activity level)

Some typical amounts for one meal may include the following:

  • Cereal – nine tablespoons (three portions)
  • Bread – two slices (two portions)
  • Baked potato – one medium baked potato (two portions)
  • Boiled potatoes – four small potatoes (two portions)
  • Pasta – nine tablespoons (three portions)
  • Rice – six tablespoons (three portions)
  • Noodles – one block of dried noodles (one portion)
  • Pitta bread – a filled pitta bread (two portions)

Meat, fish and other proteins: Two to three portions per day (with at least one portion of oily fish a week)

One portion counts as the following:

  • Lean meat – 100g raw / 75g cooked
  • Fish – 75g oily fish or 150g white fish
  • Eggs – two medium sized eggs
  • Baked beans – five tablespoons (half a tin)
  • Pulses – four tablespoons
  • Nuts – two tablespoons

DAIRY: 3 portions per day

A portion includes the following:

  • Milk – 200ml (a small glass)
  • Yoghurt – 150ml (a small pot)
  • Hard cheese – 30g (size of a small matchbox)
  • Cottage cheese – 90g or about two tablespoons

FRUIT & VEGETABLES: At least 5 portions per day

One portion is 80g of any fruit or vegetable. Examples include:

  • Large fruit – one or two slices of large fruit (such as mango, pineapple or papaya)
  • Medium sized fruit – one medium sized fruit (such as an apple, orange, banana or peach)
  • Small fruit – two small fruits (such as kiwis, plums, satsumas or clementines)
  • Grapes and berries – one to two handfuls of grapes or berries
  • Fruit juice and smoothies – 150ml (a small glass)
  • Mixed veg – three heaped tablespoons (such as peas, carrots and sweetcorn)
  • Salad leaves –one dessert bowl
  • Beans – three heaped tablespoons

FAT & SUGAR: limit your intake of these foods

Foods high in fat include butter, cream, chocolate and cakes. Foods and drinks high in sugar include soft drinks, sweets and biscuits. You should only eat foods from this group sparingly.

June 19, 2013

BITE SIZE BEATS WAIST SIZE.

Bite_Size_Food

Cutting your food into small pieces could be the key to a slimmer waistline.

Research has shown that those who consume smaller mouthfuls eat slower, which tricks the brain into thinking that more has been eaten.

The increased meal time also allows time for satiety signals to kick in.

Try eating without distraction too, as this forces you to think about each mouthful you take, as well as slow down your eating tempo.

When we sit in front of the TV our brain is on automatic and will just shovel the food in, without realising the quantity that we consume or the speed at which we do so.