“If you’re mindful of portion sizes you can say goodbye to calorie counting,” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.
“Using your hands to get a rough idea of an appropriate serving size can also be a really useful tool. This is never going to be 100% accurate but it’s a simple and useful way of helping you get the right portion sizes.”
Here’s Major’s general advice for the portions that make up a balanced meal.
- Protein 1 palm-size portion
- Carbohydrates 1 handful of complex carbohydrates, typically wholegrain varieties
- Vegetables 2 handfuls of non-starchy vegetables such as broccoli, mushrooms or salad leaves
Healthy fats 1 thumb-size portion
Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful (approximately 80g if you have scales to hand), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product,” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size.”
Of course, what’s exactly right for you depends on a number of things, including how active you are. If you’re unsure how much you should be eating, Major suggests seeing a registered dietitian.
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ReplyDeleteThis advice feels very practical and realistic for everyday life. Focusing on portion sizes instead of counting every calorie takes away a lot of pressure and helps build healthier habits,. I especially like the hand portion method because it’s simple and easy to follow anywhere. As a student balancing studies and daily life, there are moments when I think Take my math class online just to catch a break, so having straightforward guidance like this makes healthy eating feel more achievable and less stressful overall.
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