Read the labels
Decoding fruit portions
Vegetable portions work a little differently
BE WISE WITH PORTION SIZE
The amount of food you eat is just as important as the type of food you eat , in order to get all the nutrients your body needs and maintain a healthy weight . We probably all know about the importance of ‘ 5 a day ’. That we should eat five portions of fruit and vegetables daily . But what exactly makes up a portion ?
Read the labels
Use the packaging your food comes in as a guideline . Many foods will state the number of people it serves - it goes without saying that there is no point in buying a low-kilojoule meal for two and eating all of it yourself ! Food labelling at least allows us to see like-for-like comparisons , which should make it easier to choose healthier options .
Decoding fruit portions
When it comes to fruit , two or more small fruits , such as plums , will make up one portion . One medium-sized fruit , such as an apple or a banana , will equal one portion . It is a little more varied with larger fruit , with half a grapefruit making up one portion . However , be wary when it comes to dried fruit , as around 30 grams makes up a single portion .
Vegetable portions work a little differently
With vegetables , your best measurement is a heaped tablespoon . For example , four heaped tablespoons of cooked spinach or green beans make up one portion , while three tablespoons of carrots , peas or sweetcorn make up a portion . However , beans and lentils make up one portion per day no matter how much of them you eat .
Portion sizes for carbs and protein
The ideal portion size for hard cheese , such as cheddar or gouda , is 30 grams , which is approximately the size of a matchbox . For fish , the ideal portion is the size of your palm . When it comes to chicken , it is the size of a deck of cards . With starches such as potatoes , aim for the size of your fist as the ideal portion size .
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Bonitas Member Magazine Issue 1 / 2024