Measures include…

FRUIT: VEG:

About a handful. About three serving spoons or more

“The main message is to eat more,” stresses Stanner. “Usually, you can eat big portions of these for relatively few calories, so filling your plate with plenty of veg or having fruit-based puddings is a great way to have satisfying portion sizes for fewer calories.” She recommends including a variety of different fruit and vegetables, and points out frozen and canned veg are still nutritious choices. CEREAL: About three

handfuls

Around three handfuls of breakfast cereal is about 40g, which is around 200 calories with half a glass of semi-skimmed milk added, explains Stanner. “Government guidance suggests having about 400 calories for breakfast,” she says. “So you could have a larger portion of cereal where your calorie needs are higher.” It’s best to choose wholegrain cereals with a lower sugar content, and add fresh or dried fruit.

POTATO: About the size of your fist

A jacket potato the size of your fist will vary a lot between a large person and a small person, Stanner points out. RICE:

About two handfuls

It can be difficult to cook the right amount of pasta and rice, as they expand when cooking. “Allowing about two handfuls per person is a good place to start, but you can adapt this depending on who you are cooking for,” advises Stanner. For spaghetti, she suggests using your finger and thumb to make a hole the size of a £1 coin and allowing a portion this size per person. CHICKEN:

About the size of your whole hand

A portion of grilled chicken breast about the size of your hand is approximately 120g and about 180 calories, says Stanner. If you’re using chicken in a stir-fry or curry, you may need less as you’ll be including other ingredients. STEAK:

About the size of your palm

For a lean grilled rump steak, this portion is about 130g and roughly 310 calories, says Stanner. Government advice is to keep to about 70g per day on average of red and processed meat, which is about 500g per week. “You don’t have to cut out red meat to have a healthy diet – it’s a source of important minerals such as iron and zinc,” she says. “But it’s good to shift towards having more plantbased sources of protein.”

LENTILS: About two handfuls

Two handfuls of dried lentils is about 50g, which equates to around 120g cooked weight. With canned lentils or other pulses, this is equivalent to half a standard can. “We’re recommended to include more beans and lentils in the diet, as they’re naturally low in fat and provide protein and fibre,” says Stanner. “Choosing more plant-based sources of protein is also one way to make our diets more sustainable.” NUTS:

About the amount you can fit in your palm

Nuts and seeds are nutrient rich but also high in calories, so it’s a good idea to be aware of your portion sizes if you’re concerned about your weight. Stanner says the amount that fits in your palm is about 20g and provides 113-137 calories.

CHEESE:

About the size of your two thumbs together

Stanner says: “You may find you don’t always want to stick to the portion sizes suggested – for example, if you’re a cheese lover and occasionally want to have more than two thumbs’ worth. But be aware that, depending on your needs, regularly eating large portions can make it more difficult to avoid weight gain.” YOGHURT:

One pot or about four tablespoons

Dairy foods such as yoghurt are important sources of calcium and other nutrients. A portion from an individual pot of yoghurt or four tablespoons is about 120g and, for plain low-fat versions, provides about 68 calories. Stanner says: “It’s best to go for dairy foods that are green or amber (low or medium) for fat on food labels, as these provide the important nutrients for fewer calories and less saturated fat.” For plantbased alternatives to dairy foods, look for items fortified with calcium.

Visit nutrition.org.uk