Use this handy guide to work out how much to put on your plate

Mea = the size of your palm

A serving of meat is roughly 100g when raw, or 65g cooked. It’s much smaller than you think! Choose lean cuts and trim away any visible white fat. A serving of fish can be the size of your whole hand.

Potat = a small fist

Starchy vegies like potato, sweet potato and pumpkin should take up one-quarter of your plate. This also applies to rice and pasta. Choose brown rice and wholegrain varieties wherever possible.

Vegetable = a large handful

One serve counts as half a cup (one handful) of cooked vegies such as broccoli and carrot, or one cup (two handfuls) of salad leaves. Aim for five serves a day, and eat a variety of different coloured vegetables.

Chees = 2 thumbs

Eat three serves of dairy foods each day for strong bones. This includes milk (250ml glass), yoghurt (200g tub) and cheese (40g). Cheese is easy to overeat, so use your hands to measure two thumb-sized cubes.

Nut = a small handful

A serving of nuts is 30g, or about two tablespoons. Nuts are high in kilojoules, but they are packed with hunger-busting fibre, to keep you full, as well as heart-healthy fats. Choose unsalted nuts where possible.

Chocolat = 1 finger

Treats are part of a healthy, balanced diet. Keep your chocolate portion in check by sticking to four small squares (25g), which is about the size of your finger. Then put the rest of the block away!