and... what about a PORTION SIZE?

A portion is the amount of a food you actually eat. So, if you pour a cup of muesli into your breakfast bowl (see box, left, for recommended serving size), then that’s your breakfast portion. If you slice a chocolate cake into eight pieces for eight people, then that’s the portions.

Portion sizes at restaurants, takeaway outlets and in ‘junk’ foods have increased over the years. As an example, French fries and hamburgers are now two to five times larger than those originally served in the early days. According to the latest Australian Health Survey, a third of Aussies’ daily kilojoule intake now comes from such ‘discretionary foods’.

And much of what’s sometimes called ‘portion distortion’ is people obediently eating everything they’re served. “Serving sizes often give the impression that it’s the right amount of food to eat, which isn’t the case,” says dietitian Rachael Hartley, author of Gentle Nutrition.

Let’s face it, many of us grew up being scolded for not eating everything on our plate, so it’s no wonder we’re fallible when it comes to eating what’s put in front of us. And yet, in the same way our taste for certain foods can vary each day, so can our appetite and therefore the amount we should consume. Brooke agrees. “The portion size you eat will vary based on how hungry you are, how much activity you’re doing that day and also the time of day – if you’re eating a snack after dinner, it’ll probably be a smaller portion than if it’s 11am,” she says.

“So, while referring to the manufacturers’ serving size can be a starting guide, the best way to judge the right-sized portion to eat is to consider your own hunger level.”

This can be tricky for some, so, over the page, we show you a good place to start. E