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Portion size

No matter how healthy your diet is, eating too much or too little can still be bad for you. And if you’re overweight despite sticking to a healthy, balanced diet, chances are you need to cut down your portion sizes.

Here we recommend some portions that will meet an average person’s nutritional and energy requirements. If you’re trying to shed some pounds, you'll need to eat smaller or fewer portions than we suggest here.

Details

Starchy foods are our main source of energy, so base every meal around them. This will help you to stop feeling hungry and maintain your weight (depending on how much exercise you do).

The following amounts count as just one portion.

These may look tiny but don't panic! You'll have more than one portion in each meal to get enough starchy foods per day. So, with the cereal for example, you can have three portions in one meal (for more information, see below).

Recommended amounts

Most of us need to eat about six to eight portions of starchy foods per day but this will depend on how active you are. If you're trying to lose weight you'll need to eat fewer portions but aim to eat around two portions in every meal. Try to go for wholegrain or wholemeal versions of starchy foods because they're likely to keep you feeling fuller for longer due to the fibre content. The dry or uncooked amount you need for a meal (including pasta or other dry foods before they are cooked) is often suggested on the packaging. For example, most packets suggest 75g of dry weight pasta is a suitable amount for one meal (person). When cooked this is about nine heaped tablespoons (the equivalent of three portions of starchy foods).

Here are some suggestions on how to mix up the types of starchy food you eat in a typical day. Please note that some starchy foods below are described in their cooked weight rather than dry weight.

Remember...

You can adjust these amounts to suit your needs. If you’re trying to lose weight, eat fewer portions per day. This will mean the amount you have at each meal will be smaller. And if you decide to include most of your day’s quota of starchy foods in one meal, cut down throughout the rest of the day.

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Proteins are important for your body as they're involved in growth and repair. As well as meat and fish, proteins can come from dairy and non-dairy sources like beans and pulses. Aim to eat two portions of protein per day – with at least one portion of oily fish a week (if your diet allows).

Here's what counts as a portion.

A day’s worth of protein might mean two eggs with breakfast and a piece of fish for dinner; or a chicken salad for lunch and half a tin of baked beans with dinner.

If you're vegan, it might look like a chickpea pancake for breakfast with an egg-free tofu omelette for dinner.

Remember...

If you eat meat, try to limit the amount of red and processed meat you eat to 70g per day. Red meats include beef, pork, and lamb; processed meats include bacon and burgers. These can be high in saturated fat and salt, which can raise your cholesterol and in turn, your risk of heart disease and bowel cancer.

Dairy foods contain calcium for healthy bones and teeth, and are also a good source of protein. Aim to have three portions of dairy a day (if your diet allows) and go for lower-fat options when you can. If you're vegan, see non-dairy sources of calcium below.

Here's what counts as a portion.

Remember...

The milk on your cereal and in your tea all counts. Go for lower-fat cheese and yoghurts, and skimmed or semi-skimmed milk. These contain just as much calcium as full-fat versions.

Have a glass of fruit juice with your breakfast and have the odd fruit snack during the day. If you have a sandwich at lunchtime, include some salad as it will count towards another of your five a day.

Remember...

To help fill you up without stacking up the calories, fill your plate with vegetables at dinner.

Although these can be really tempting, try not to consume many. There isn't really a portion size to aim for – consider them treats and try to cut down as much as you can.

Remember...

It can be difficult to change unhealthy habits – approach it slowly and steadily so you’re not trying to make a big change that’s hard to stick to. Try to reduce the amount of fatty and sugary food and drinks you consume slowly. That way, you're more likely to succeed. Start by limiting yourself to one of these items a day, then every other day and then once a week. Keep going and see how much you can achieve.

Here's how to cut down your portion sizes. Give these tips a try to retrain your brain (and stomach)!

Drink a glass or two of water before your meal to start filling you up. It might mean you eat less.

Use smaller plates or bowls for your meals. A small plate full of food is much more cheerful than a large plate that’s half empty.

If your plate is looking a bit sparse, fill it up with vegetables. And if you’re craving a mid-morning snack, go for a piece of fruit.

To help cut down on fatty oils and spreads, use all the tricks out there to help you. There are sprays of both oil and butter that will help you cut down your portion. While it won't make it healthy, at least you should eat less.

Try not to eat while doing something that can distract you, such as working, reading or watching TV. This might make you eat more.

Have a break after your meal before you have dessert. It takes time for your brain to recognise that your stomach is full. So wait about 15 to 20 minutes before deciding if you need that extra course.

If you're struggling with your weight, think about everything you eat during the day and keep a food diary. Compare your diet against this guide for a week or so and you'll start to identify areas where you’re eating more than you should.

Remember...

While you're adjusting your portion sizes, make sure the overall balance of the food groups you eat stays the same. Keep things healthy and balanced.

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