Portion sizes

When eating many people often look at what they are eating, and may not pay attention to how much they are eating. Whilst what you eat is the most important aspect of healthy eating, how much you eat is also very important. Portion size becomes extra important when aiming to lose weight – which along with being healthier – is often the top reason why people eat a particular way.

To help with how much to eat there are some simple ways to keep this in check. A healthy, balanced meal aims to have protein, carbohydrates and fats. The portions for each component as a general way to remember can be seen below:

Portion sizes







Please remember this is a general guide and may differ if you are avoiding certain food groups. There are healthy & unhealthy options in the carbohydrates, protein & fats category, so always make sure you’re choosing the more healthy option!


Healthy Fats

There was a time when fats were considered the enemy of healthy eating. For example, egg yolks used to be thought of as best being 112_9_4_164232374avoided due to their fat content, however that advice is now outdated as the nutritional content in egg yolks is where most of the “good stuff” lies.

A smarter way is to look at consuming the correct portions of healthy fats (usually the tip of our thumb as a portion size being sufficient). So what are healthy fats? Healthy fats can be classified as those which contain adequate nutrients and good fats, such as omega 3.

Some healthy fats to consider: egg yolks, avocados, nuts (almonds, walnuts), fish oil/oily fish, olive oil, flaxseed oil, coconut oil. So consider adding some healthy fats to your meal instead of shunning them altogether!