Portion control
So how much should you eat from each food group? There are several different things to consider when plating up your meal, such as:
- the portion size you usually have
- the size of the plate you are using
- how hungry you are
- how much is in a packet or ready meal
Portion sizes
Here are a few easy ways of measuring portion sizes:
1 medium piece or handful of most fruit or vegetables is a portion. About the size of a bunched fist.
1 slice of bread, ½ cup of dry cereal, popped popcorn, cooked pasta or rice or potato. 1/4 cup couscous or quinoa is a portion.
2 cupped hands is a portion of raw leafy vegetables.
Your palm is the same as 3oz of meat or oily fish or 4-5oz white fish. This is 1 portion.
A small matchbox is equal to a portion of cheese.
200mls of milk or a standard 120g yoghurt pot would be a portion of your dairy intake.
1 teaspoon of spreads/oils or 2 teaspoons of mayonnaise or dressing is a portion.
Are you drinking enough?
Getting enough fluid is essential. Sometimes, when we haven’t drunk enough we can be dehydrated and can mistake the feeling of thirst for the feeling of hunger.
The amount we need varies, but on average we should aim to get 1.5-2L of fluids per day. That’s about 6-8 glasses.
Some benefits of getting enough fluid are:
- Fewer headaches
- Increased energy levels
- Better bowel function
- Longer periods of concentration
Aim to have lower energy fluids, such as:
- Water in all its forms. Still, sparkling, or flavoured with fruit.
- No added sugar diluting juice
- Diet soft drinks
- Tea, coffee or sweet coffees
- Be careful of having milkshakes and smoothies too frequently
- Remember, some drinks can contribute a lot towards your energy intake
Key points
- Try to eat regularly meals throughout the day
- Aim to eat a wide variety of foods
- Be mindful of your portion sizes
- Try to drink enough fluid over the course of each day
- Think of how you might add protein and fibre to your meals.