Just what is a portion size?
Wed December 31 2014 Categories : Portion size
We all know that we should be eating at least 5 portions of fruit, vegetables and salad each day. However, most of us fall woefully short of this target. I certainly see evidence of this in my clinic after reviewing thousands of food diaries for the clients. A large number of people do not hit this target on a daily basis. I know that I can sometimes struggle if I have had a busy day and am out and about eating on the go.
In fact Government statistics show that only 31% of adults eat the full five portions....so quite a lot don't then!
If we break this down a bit further my advice is to stick to two portions of low glycaemic index fruit (apple, pear, berries, soft fruit, citrus) a day and no more. The rest should be made up of vegetables and salad, at least 3 additional portions, preferably even more.
So just what is a portion size? — not such a stupid question and certainly one I get asked a lot. One portion is equivalent to a cup. That is around the size of an English teacup (the old fashioned sort with a saucer not a mug) or a standard American measuring cup. Here are some great infographics from Chow.com to illustrate
Note that potatoes do not count towards this total. Fruit juice, no matter how much you drink (hopefully not too much) will only count for one portion.