It doesnt really help understanding portion sizes when dieticians regularly describe the number of servings of a particular food group that we should aim to eat in a day.
Unfortunately, despite the fact that getting the right amount of all the food groups is vital, many people don't because they are confused over what constitutes portion sizes for these recommended servings. Knowing appropriate portion sizes is vital not only to nutrition, but also to weight loss and weight maintenance. So what are good portion sizes for the different food groups?
For breads, cereals and potatoes, one serving is roughly equivalent to:
-
1 large slice of bread or similar
-
1 medium plate of pasta
- 1 large baked potato, or two smaller potatoes
- 1 large bowl of rice
- 1 medium bowl of cereal
For fruits and vegetables, one serving is roughly equivalent to:
-
1 large fruit like an apple or banana, or a slice of a melon
- 2 medium friuts like plums or kiwi
- 5 small fruits like yellow sugar plums or lycees
- 1 cup of berries
- 2 tablespoons of cooked vegetables
- 1 small bowl of salad
- 3 tablespoons of small vegetables like peas
For milk and dairy, one serving is approximately:
-
1/3 pint of milk
- 1 small pot of yoghurt (125g)
- 1 small piece of cheese (40g)
For meat alternatives, one serving is approximately:
-
3 slices of roast pork
- 1 small porkchop
- 1 hamburger
- 1 chicken drumstick
- 2 large sausages
- 1 salmon, plaice or cod fillet
- 1 small can of tuna
- 1 egg
By sticking to the guidelines for servings, not only will you be better nourished, but you will have a better chance of losing excess weight and keeping it off.
