what is a portion?

[vivariumvivariumsvivaria]

Has anyone got a handy tool to show what a portion (of e.g. pasta, chicken, wine, chocolate) actually looks like?

I have lost all sense of what is a normal amount of food to eat. A portion seems to be less than what I'd eat. Which may explain the fatness...

I found some plates with patronising wording round the edges - but I'm hoping to find a portion spoon or something.

I found weighing everything very helpful when learning about portion control. The back of the packet should suggest a 'portion' and go with that.

Yep I agree about weighing. You don't need to keep doing it, but weigh out what it says is a portion on pack and you'll start getting an idea!

So, do you put a plate on a scale and add so many grams of veg, so many grams of protein etc? And then sit down with a family to eat it?

Realistically, I was hoping for a guide where I can just eyeball it. I know that people who are in control of their eating will weigh and count every calorie - but, I am so far from being in control of my eating that I can't imagine keeping using scales up. Does that make sense?

I have a lot of weight to lose, about 6 stones, so, I need something that is very simple to do so that I keep it up.

Trying to regain control of eating, and to eat for hunger rather than feelings is really hard.

www.precisionnutrition.com/calorie-control-guide-infographic

This shows how to use your hand to estimate portions

HTH

I lost 5.5 stone last year by weighing everything and eating sensible portions of healthy food.

If you have a large amount to lose, and you actually want to lose it, you'll need to do something that actually makes a difference.

I'm watching a family member 'diet' at the moment, but she eats larger portions than she should, and keeps saying 'I've been really good today' when in fact, she's eaten too much to be anywhere near losing weight.

Weighing you food and learning about portion sizes is how you become controlled about food.

It really can be startling when you discover what a portion actually looks like.

@HyaluronicHippo

It really can be startling when you discover what a portion actually looks like.

Yup😐

I started weighting portions because oh my god, ours were just enormous. I also have rice pre portioned in a freezer for myself because it is humanly impossible to cook only 1 correct portion of rice🤷🏻

I do as you say, put plate on scale and put stuff on, zeroing between them (turning scale to 0).

As pps said, packaging has serving amount suggestions and you can quickly google others. It will be odd at first and you will be thinking "How the hell will that fill me up" and first week it might not tbh. But then you start realising that it's nice to be full but not FULL and that it is actually enough and not a laughable portion. Took me few weeks to get used to it, but I basically halved them.

Agree with PPers - you need to begin by weighing food so you can get an idea of what a portion looks like, then after a time you can roughly eyeball.

A portion of pasta looks so small but it's amazing really how it does actually fill you up!

It could be useful to buy a set of American style measuring 'cups' which can make portioning easier.

Ok, well, that's unanimous.

I have had really disordered eating for 30 years. So, the idea of weighing food is quite hard, if I was a teen I'd say triggering, but, I get it, if I want to learn how to eyeball I need to know what I'm eyeballing.

Thanks for the bit about palm sizing, too Jaye.

You're welcome, OP

I was going through boxes of expensive muesli. I then weighed out the recommended 40g portion. A box now lasts 2 weeks. Not 1 week.

I found this! www.nutrition.org.uk/attachments/article/1193/Find%20your%20balance_%20full%20portion%20size%20list.pdf

That shows how to work it out for something that's not in a packet - I cook e.g. chicken casserole and stick it on the table for people to help themselves. I'm aware that I'm taking too much and Teen Boy isn't eating nearly enough. This mentions how to work that out.

The hand stuff will be really useful in persuading DS to eat more. He'll eat, just tends to fill up on bread and crisps and fruit after he's picked at dinner. Not a fan of chewing...sigh.

I've been using this NHS guide. It's printed out and in my kitchen for easy reference, and it is so helpful.

https://www.nhs.uk/Livewell/5ADAY/Documents/Downloads/5ADAYportionn_guide.pdf