New portion size guide

NEW FOOD PORTION SIZE GUIDE LAUNCHED TO HELP PEOPLE UNDERSTAND HOW MUCH TO EAT

Common problems while patients are on a weight loss diet is estimating portion size when most people tend to overestimate quantities and the result will be weight gain or inefficient weight loss. New guidelines were developed to help people estimating portion size when hands and spoons will be used to simplify the problem.

According to the guide, the correct amount of rice or pasta to eat is 180g when cooked, or equivalent to the amount that would fit in two cupped hands.

The suggested single portion of a grilled chicken breast, a cooked salmon fillet or a cooked steak is “about half the size of your hand”.

The recommended portion of fruit juice constitutes one small glass (150ml), while milk or a plant-based alternative is estimated to be the equivalent of one medium glass (200ml).

As for a baked potato, one portion should be “about the size of your fist” and cheddar cheese should be no more than “about the size of two thumbs together”

According to the government's Eat well Guide, the diet should basically divided into: should be made up of one-third fruit and vegetables, one-third starchy carbohydrates and the rest split between dairy and protein.

However, the new BNF guide advises people how often the suggested portions of foods from different food groups should be eaten during the day, and explains how to put this into practice with an example meal plan.

The food groups and recommended portion sizes include:

• Fruit and vegetables – 5+ portions per day

• Starchy carbohydrates – 3-4 portions per day

• Protein foods – 2-3 portions per day

• Dairy and alternatives – 2-3 portions per day

• Unsaturated oils and spreads – small amounts

The most difficult foods to get portion size right for are those like pasta, rice and other grains that are usually not portioned out and expand a lot when cooking.

Often the portion you put into a pan will look small and you may add more and end up cooking more than you need. Getting portion size of these foods right when cooking can really help end up with an appropriate amount for a meal.

Sources

https://www-independent-co-uk.cdn.ampproject.org/v/s/www.independent.co.uk/life-style/food-portion-size-guide-health-overeating-obesity-pasta-cheese-nutrition-a8726811.html?amp=&amp_js_v=0.1#referrer=https%3A%2F%2Fwww.google.com&amp_tf=From%20%251%24s&ampshare=https%3A%2F%2Fwww.independent.co.uk%2Flife-style%2Ffood-portion-size-guide-health-overeating-obesity-pasta-cheese-nutrition-a8726811.html

https://livelighter.com.au/Top-Tips/Watch-Your-Portion-Size