2   92
13   116
0   88
10   110
3   94
3   67
2   111
3   96
3   110
3   124

Portion control: Are you eating too much at a time?1 min read

Portion control: Are you eating too much at a time?<span class="wtr-time-wrap after-title"><span class="wtr-time-number">1</span> min read</span>

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.



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