Need To Know...Portion Control

Eyes bigger than your belly? Or do you load up and smile in triumph when you lick the plate clean?

It’s common knowledge that to lose weight you simply need to consume less than you expend. With the right mindset and persistent motivation this is easy enough. The issue then comes with keeping the weight off and maintaining your healthier habits.

Exercising portion control is, in my opinion, one of the easiest and most effective methods of losing and controlling weight. It also means that you can enjoy a little of everything – totally restricting certain foods from you diet only makes you want them more BUT if you can have at least a little of it then, over time, you’re more likely to succeed.

To give you a helping hand below are a few visual examples of typical foods.

30g Cheese – this is an easy one to overdo (because its so damn delicious!) but also one that will make a big difference if you’re trying to manage your weight. There are nutritional advantages to eating cheese but they’re often high in saturated fats so watching your portion size is advised. TIP! Grate your cheese, it’ll go a lot further and looks like you’re getting more

75g pasta (uncooked) – again, this is a common food where portion sizes don’t seem to register. Remember that pasta doubles in size as it cooks so what may look like a child’s portion will be plenty once cooked. As always, opting for wholemeal pasta is best!

Fistful of veggies – to avoid overeating on starchy carbs aim to fill half your plate with veggies. One portion is around the size of your fist and colour and variety is key to ensure you’re getting a range of micronutrients

Two handfuls of salad leaves – this may look like A LOT of green but it amounts to nothing…sorry guys but adding a few measly spinach leaves on your sandwich just won’t cut it!

A cupped handful (around 80g) of fresh fruit – fruit has been given a bad rap in the media lately but that doesn’t mean we shouldn’t eat it at all. Yes, some fruits are high in sugar but they’re also full of vitamins that are essential to our body. Eating one or two portions a day is advised; perfect as an on the go snack

30g dried fruit – given the concentrated sugar content of dried fruits a small amount is advised. The recommended serving size, which equates to roughly a tablespoon, is the perfect amount for sprinkling on your porridge or yogurt in the morning

25g or 1 tablespoon of nut butter – now this is one I struggle with! I could happily polish off a jar of the stuff! Nuts are a healthy source of vitamins, minerals, mono- and polyunsaturated fats but they are also incredibly calorific. A single serving can amount to 150-200 calories depending on the nut used. To avoid hidden nasties look for varieties that contain just nuts, so no palm oil or added sweeteners

Just a few more…

Potatoes – 180g

Olive oil – 1 tablespoon

Meat and fish – the size of your palm

I’ve given a mix of measurements above as if you’re serious about portion control its best to weigh things out. However, I appreciate that some of you won’t be interested in faff so the image below is pretty handy for a quick guide! 

And finally, be sure to read packaging so you understand the nutritional information provided; some companies are sneaky and will give you details based only on that product per 100g! Take a little time to find out what the correct portion size is and go from there