What’s a Portion Size and How Do I Find It?

Portion sizes are a major factor in weight loss, but do you really know what a portion size is? Here’s how to find the recommended serving sizes you need.

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Food Portion Control crowdink.com, crowdink.com.au, crowdink, crowd ink
Food Portion Control (source: Vitabest)

2017 is still young and it is not too late to begin your new years resolution to get fit and motivated. There are lots of things you can do to get into shape, like redeeming that good ol’ gym membership, or going for walks in the sun, and of course, the big one, watching what you eat.

The latter is an obvious one, but is the knowledge of food portions as obvious? I don’t think they are. It’s the fresh produce; the fruits and vegetables that don’t come with labels that give you portion information. So where do you find out? A lot of people don’t know what the basic vegetable intake is for a meal.

A good source for all your health and nutrition enquiries is the Australian Dietary Guidelines, Eat For Health, which has all the serving size information.

As stated by the Australian Government Department of Health, a serving size of cooked vegetables is half a cup, salad vegetables, one cup, dried peas, beans or lentils, half a cup and one medium potato.

According to the Australian Dietary Guidelines, if you are trying to lose weight, you should half the meal you have, and serve it with vegetables or salad as a side dish even when eating meals like pasta, lasagne or risotto. ‘By eating more vegetables in your meals, serves of other foods will be smaller and the overall meal will have fewer kilojoules’.

When it comes to eating out, portion control can be hard to maintain. So here are some tips to stick to your portion recommendations:

1 – You can take half your meal home with you, or even ask if half your meal can be doggie bagged before it is even served.
2 – Share your meal with another person or just get an appetizer as your main meal.

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Amanda is an imaginative and enthusiastic writer currently studying a Masters of Writing and Literature at Deakin University. She is passionate about her family, friends, good food and good music (and maybe that glass of Sav Blanc too). Catching the travel bug at fifteen, Amanda liked what Europe had to offer and after graduating high school she took on a work and travel gig with her twin sister in 2012. She spent the adventurous and rewarding year waitressing in England, bike riding in Tuscany, getting caught in the rain in Spain (literally) and visiting family in Croatia. Now Amanda lives in Melbourne where culture and cuisine come alive and while she completes her post-graduate studies, she will work towards landing the job of her dreams within the writing, editing and publishing industry.