Accurate calorie counting can be far from easy, but what about portion control?
Measuring your calorie intake can be such a time consuming effort when all you want to do is eat and carry on with your day. So why not try something a little easier like managing your portion sizes.
The list below is to give you a rough guideline on what typically counts as a single portion size. Be sure to read labels carefully; manufacturers’ interpretations of portion sizes can often be influenced by commercial considerations.
- Small fruit: 2 satsumas, 2 plums, 2 kiwis, 7 strawberries, 14 cherries.
- Medium fruit: 1 apple, 1 banana, 1 pear, 1 orange.
- Large fruit: half grapefruit, one 5cm slice of melon, 1 large slice of pineapple.
- Green vegetables: 2 broccoli spears, 4 heaped tablespoons of kale, spinach or green beans.
- Salad vegetables: 3 sticks of celery, 5cm piece of cucumber, 1 medium tomato, 7 cherry tomatoes.
- Cooked vegetables: 3 heaped tablespoons of carrots, peas, sweetcorn or cauliflower.
Bread, rice, pasta and potatoes
- 1 slice of bread.
- Handful of rice or pasta.
- Handful of breakfast cereal.
- 1 small to medium potato.
Meat, fish, eggs and beans
- Lean meat the size of a deck of cards.
- 1 large egg.
- Side of fish the size of a standard chequebook.
- Handful of beans, nuts or seeds.
Milk and diary
- Small cup of milk.
- 150ml of yogurt.
- Piece of cheese the size of a small matchbox.
Food / drinks high in fat or sugar
- Limit these foods to no more than 8% of total intake.