Another way to estimate your portion is by comparing it to something else. Measure foods regularly to get an idea of what the serving sizes look like. It becomes easier to pick the appropriate amount as you grow more accustomed to it. While serving sizes are a valuable tool, it's important to listen to your body while eating.
If you are still hungry after eating one serving, that likely means you need more food. Find out how everyday objects can ease the guessing game of serving sizes and portion control. What you eat is important, especially when it comes to making positive food choices, but how much you eat is the real brainteaser of healthy eating.
When you look at the oversize food portions, ranging from the diameter of bagels to mounds of pasta, translating a serving size into portions is a big challenge in a more-is-better world.
Don't Miss: Desserts and Sweets for Diabetics. The first step is knowing the difference between a portion and a serving size. A serving size is a recommended standard measurement of food. A portion is how much food you eat, which could consist of multiple servings.
Visually comparing a serving size to an everyday object you have at home, such as a baseball or a shot glass, can be helpful in identifying what a serving size looks like without carting around a scale and measuring cups for every meal and snack.
Olive oil is a great alternative to butter, but remember to keep the serving size similar to one pat of butter. A serving of French fries looks like the equivalent of one baseball. Don't forget to account for the teaspoon of oil. Choose unsaturated vegetable oils such as olive oil, rapeseed oil, sunflower oil.
Drink plenty of fluids — generally six to eight cups or glasses daily but this will depend on age, gender, the weather, how much physical activity you do and health. Water, lower fat milks, lower sugar or sugar-free drinks including tea and coffee all count. Younger children need relatively smaller servings mlml whereas older children and adults need larger servings mlml. Fruit juice and smoothies should be limited to one small glass ml per day at a mealtime to protect your teeth.
Portion Planner [Internet]. Love Food Hate Waste. Portion Sizes Rationale [Internet]. Dietary fibre and the prevention of chronic disease — should health professionals be doing more to raise awareness?.
Recommended portion size for starchy foods Starchy foods are our most important source of energy. Day one Breakfast 40g 1. Here's what counts as a portion. What does this look like? This is a roasted chicken breast about the same size as a pack of playing cards. Here are some examples of how you might incorporate protein into your diet. Day one Lunch A portion of baked beans on your baked potato Dinner Chicken or lentil-based curry Day two Breakfast Two scrambled eggs Lunch Chicken slices in your sandwich Day three Lunch Lentil-based soup Dinner Salmon Try to have two portions of fish a week, one of which should be oily fish.
How healthy are you? A ml 7floz glass of milk or fortified soya, rice or oat milk A carton of yoghurt or fortified soya yoghurt ml or 4. Day one Breakfast Milk on cereal Lunch Low-fat cheese on a baked potato Day two Breakfast Milk added to porridge Dinner Yoghurt with curry Day three Breakfast Yoghurt-based smoothie Dinner Grated cheese added to a pasta dish Remember that the milk on your cereal and in your tea all counts.
Fruit and vegetables Aim to eat at least five portions of fruit and vegetables a day. Here are some examples of what a portion looks like. One medium fruit, such as an apple, orange, pear or banana. Two small fruits, such as kiwis, satsumas or plums. One large slice of a larger fruit, such as pineapple, or two slices of mango. A handful of grapes or berries. Three heaped tablespoons of peas, sweetcorn or carrots.
A dessert bowl of salad. Three heaped tablespoons of beans or lentils only counts as a maximum of one per day. A handful of grapes makes a good snack. This is what two slices of pineapple looks like when diced. Day one Breakfast Berries or banana on your cereal Lunch Salad leaves in a sandwich An apple Dinner A tomato-based pasta sauce, with side salad Day two Breakfast Half a grapefruit with breakfast Lunch Baked beans with baked potato Two satsumas Dinner Two portions of vegetables Day three Breakfast Glass of orange juice Lunch Carrot, cucumber and pepper in a wrap A handful of dried fruit Dinner Spinach added to curry Strawberries with yoghurt for dessert.
Oils and spreads We need some fat in our diets , but this should mainly come from unsaturated fats. Did our information help you? Complete the survey. About our health information At Bupa we produce a wealth of free health information for you and your family. Related information. Keeping hydrated. We explain why you need to drink enough and offer some tips to help you stay hydrated.
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