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.