On paper, your diet couldn’t be healthier: breakfast equals a bowl of Clean and Lean quinoa bircher muesli; you follow these healthy lunch ideas come midday and you can’t get enough of Joe Wicks’ spiced prawns and potatoes for dinner. Hell, you’ve even home-made a batch of protein bars for when you’re out and about. Portion control – you’ve got it nailed. Or have you?
With the latest findings published by the Office for National Statistics revealing that the average person is consuming 50% more calories than they realise, could it be that you’re actually one of the women underestimating their daily food intake by a whopping 800 calories? Or the equivalent of a McDonalds’s double cheeseburger and fries.
But before you think the only way to exercise correct portion control is to carry a set of weighing scales in your running backpack, think again. According to registered dietitian and British Dietetic Association spokesperson Linia Patel, there are some simple measuring techniques that you can use to work out whether that avocado toast is going to support or sabotage not only your portion control efforts, but your wellness goals, too.
“When it comes to healthy eating, how much you eat can be just as important as what you eat,” says Patel. “Being aware of portion sizes is vital, as too much or too little of any type of food can increase your risk of health problems.”
So, what does portion control look like for some of your favourite foods? Read on for the healthiest portion sizes to serve up.
PORTION CONTROL: YOUR GUIDE
QUINOA
Portion control: 2-3 tbsp
Which looks like: Your fist, or a tennis ball
AVOCADO
Portion control: ½ an avocado
Which looks like: ½ an avocado, obvs
CHIA SEEDS
Portion control: 1 tbsp
Which looks like: A closed handful
NUT BUTTER
Portion control: 1 tbsp
Which looks like: A golf ball
GREEN SMOOTHIE
Portion control: 150ml per day
Which looks like: A tea cup
ALMOND MILK
Portion control: 200ml
Which looks like: A standard glass
COCONUT OIL
Portion control: 1 tbsp
Which looks like: A poker chip
OATS
Portion control: 3 tbsp
Which looks like: A computer mouse
PROTEIN POWDER
Portion control: 30g
Which looks like: 2 tbsp or a scoop
BAKED POTATO
Portion control: 1 medium spud
Which looks like: A computer mouse
DRIED FRUIT
Portion control: 30g or 1 heaped tbsp
Which looks like: 3 dates
GREEK YOGHURT
Portion control: 125g or 3 tbsp
Which looks like: A baseball
COCONUT SHAVINGS
Portion control: 1 tbsp
Which looks like: A pinch
WHITE OR OILY FISH
Portion control: 140g
Which looks like: The palm of your hand
MEAT
Portion control: 60-90g
Which looks like: A smartphone or deck of playing cards
5 TIPS FOR PORTION CONTROL + PORTION SIZES ON THE GO
1. SLOW DOWN
“Put your cutlery down in between each mouthful,” says Patel. “This means your meal will take longer to finish and you will give your body sufficient time for your gut and brain satiety senses to communicate and kick in.” Meaning? You’ll actually be able to stop munching before you hit that loosen-a-top-button stage.
2. BE SELECTIVE
“Instead of finishing your meal with a piece of cake, have some fruit,” says Patel. “A piece of fruit will fill you up more than a couple of squares of chocolate but both contain similar amounts of calories.”
3. ASK FOR LESS
“It’s easier to avoid temptation if the food isn’t on your plate to begin with,” says Patel. Her recommendation? If you’re treating yourself to a burger and having chips on the side, perhaps swerve the bun or bread basket, too.
4. AVOID ALCOHOL
“Beware of alcohol hunger,” says Patel. “Alcohol stimulates your appetite making you want to eat more.” Toast. Butter. Need we say more.
5. DON’T PICK
“Wasting food isn’t ideal, but you don’t need to finish off everything in one sitting,” says Patel. “Freeze or chill leftovers right away so you are not tempted to have seconds – or learn to cook less.”
Another way of ensuring you don't overeat? Make sure you cook as many of your meals as you can from scratch. Just don't make the 7 mistakes people make when they meal prep.