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Sunday Herald Sun - Body and Soul - - HEALTH -

Aus­tralians are a bit clue­less on this topic. A re­cent Choice sur­vey found when it came to break­fast ce­re­als, for ex­am­ple, men pour 49 per cent more and women 26 per cent more than the rec­om­mended serv­ing sizes.

“If you want to main­tain your cur­rent weight, there are two rules for serv­ing sizes,” says di­eti­tian Amanda Clark, author of Por­tion Per­fec­tion ( Great Ideas in Nu­tri­tion) and cre­ator of Por­tion Per­fec­tion plates and bowls. “A serv­ing of meat should be about the size of your hand. Car­bo­hy­drate serv­ings should be the size of a tennis ball.” And don’t think you can heap on the ve­g­ies ei­ther. “This is ide­ally about two tennis ball sizes,” Clark says.

Even when eat­ing healthily, re­straint should be shown. “Hav­ing too much healthy food, such as muesli, can cause weight gain,” she adds.

For women, a serv­ing of muesli should be one third of a cup, but Clark says we tend to over­fill large bowls. In­vest in a por­tion plate which guides you to the ex­act serv­ing sizes re­quired.

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