Why portion size matters
A HEALTHY balanced diet isn’t just about what you eat, it’s about portion size too – and it can be surprisingly easy to consume too much.
According to The British Nutrition Foundation (BNF, nutrition. org.uk), on average, we’re eating 200-300 calories more than we need every day.
New BNF research found 41% of people tend to finish everything on their plate, even if they’re full. And while more than three-quarters (78%) of those surveyed said they have portion sizes on their mind when preparing and serving meals, 20% serve themselves large portions at mealtimes, to make sure they don’t feel hungry afterwards.
When eating less healthy snacks like chocolate or crisps, 36% said they let the occasion, their mood or hunger levels dictate the portions.
To help make it easier for people to understand what a healthy-sized amount looks like, without having to go to the trouble of weighing everything, the BNF has launched updated guidance with the new ‘ Your balanced diet – get portion wise!’ page on its website.
It includes advice to be used with the UK government’s visual Eatwell Guide (nhs.uk/live-well/eat-well/ the-eatwell-guide) on how often to eat foods from the main food groups, and practical ways of measuring portion sizes for different foods and snacks.
“We want to remind people that eating a healthy diet isn’t just about what we eat, but also how much we’re putting on our plates,” says Sara Stanner, science director at the BNF.
“Most of us will eat more when given bigger portions, so having portion sizes appropriate for our need is important.
“The aim of the portion size measures in our guide is to give people a quick way to estimate sensible portions, without having to get out the weighing scales.”
However, there are always exceptions to the rule – and portion sizes aren’t always a one-size-fitsall guide.
“The portion sizes we give are a starting point – we’re all individuals with different needs,” Sara adds.
“For some foods, you can simply use your hands to measure the portions – it’s an easy way to ensure that larger people get bigger portions, and smaller people get less.”
Here’s a look at what the portion size measures include... few calories, so filling your plate with plenty of vegetables 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 that frozen and canned veg are still nutritious choices.
Around three handfuls of breakfast cereal is about 40g, which is around 200 calories with half a glass of semi-skimmed milk added, explains Sara. “Government guidance suggests having about 400 calories for breakfast, based on a calorie need of 2,000 calories a day,” she says. “So, you could choose to have a larger portion of cereal where your calorie needs are higher, or if you’re not having anything else for breakfast.” It’s best to choose wholegrain cereals with a lower sugar content, and add fresh or dried fruit to help with your five a day, she suggests.
A jacket potato the size of your fist will vary between a large person and a small person, Sara points out. who you are cooking for,” advises Sara.
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.
A portion of grilled chicken breast about the size of your hand is approximately 120g and about 180 calories – although obviously this depends on the size of your hand, says Sara.
If you’re using chicken in a stir-fry or curry for example, you may find you need less as you’ll be including other ingredients.
For a lean grilled rump steak, this portion is about 130g and roughly 310 calories, says Sara.
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 a good idea to shift towards having more plant-based sources of protein.”
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 Sara. “Choosing more plant-based sources of protein is also one way to make our diets more sustainable for the planet.”
Nuts and seeds are nutrient rich but eat 200-300 calories more every day, says The
Nutrition Foundation also high in calories, so it’s a good idea to be aware of your portion sizes if you’re concerned about your weight.
Sara says the amount that fits in your palm is about 20g and provides 113-137 calories.
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