Nine food portion mistakes many of us are making

Marie-Claire Dorking
·Contributor
Updated ·4 min read
New research has suggests Brits are confused about the portion sizes they should be having. (Getty Images)
New research has suggests Brits are confused about the portion sizes they should be having. (Getty Images)

Obesity levels in the UK have more than tripled in the last 30 years with research from the British Obesity Society estimating that 26% of adults are now classified as obese – 17.41m people.

Yet, new research suggests millions of us could be overlooking one simple trick that could contribute to healthier eating: portion control.

Experts believe better portion control could lead to people being healthier, therefore taking pressure off the NHS. But, as many as a third (35%) of Brits admit they never think about how portion size affects weight gain or loss.

Only half of those who took part in the MyFitnessPal study ever check food packets for recommended portion sizes, while 73% never weigh their food. Almost a third of those polled (32%) say they have no grasp on what the recommended portion size for a meal should be.

Measuring out portion sizes of pasta. (Getty Images)
Over 70% of us aren't weighing our food - and subsequently eating too much. (Getty images)

🍝 When asked about the serving size of pasta, 47% cook two or more handfuls per person - amounting to 150g or more - when the NHS recommended portion size is just 75g per person (roughly one handful).

🍚 Some 48% consume an average of 150g of uncooked rice or more per serving, yet according to the NHS, the portion size should be half that (75g) or one and a half handfuls.

🥣 We're overindulging on cereal, with the average Brit filling their bowl to the top (50g) when the suggested serving size from the NHS is just 40g.

🧀 Nearly half (46%) are tucking into an average of 40g of cheese, compared to the recommended serving of 30g.

🥔 Three quarters will have a medium or large potato, when experts recommend a little potato, the size of a small fist, per person.

🍽️ A quarter (26%) admit to filling our plate completely and 41% filling their plate three quarters full.

📺 Four in 10 (42%) eat in front of the TV resulting in them not paying attention to what they are eating or when they are full.

🍲 Almost a third regularly make too much food and eat it anyway.

🛑 Meanwhile one in five (22%) confess that they eat so quickly, they don’t realise they are full. Over three quarters say they find it hard to stop eating when they are enjoying their food with two thirds saying this still doesn't stop them going back for seconds. As a result, 77% say they feel uncomfortably full after meals, leaving 17% with feelings of guilt.

A third of Brits have no idea what constitutes the right portion size. (Getty Images)
A third of Brits have no idea what constitutes the right portion size. (Getty Images)

Make sure you know what portion size the nutrition information on your food packaging relates to. "It may be different to the amount you’re eating,” advises nutritionist Vinny Kodamala.

Use smaller dinnerware

Evidence suggests the size of the bowls, plates and glasses we eat and drink from can unconsciously influence how much we eat. "Using large plates, for example, can lead to overeating," Kodamala explains. "Try reducing the size of your plates, bowls and even serving spoons to reduce the amount you're putting on to your plate."

Portion your snacks

Eating directly from large packages can lead to mindless eating, overeating and less awareness of appropriate portion sizes. "Pouring a portioned amount of your snack into a bowl reduces the chance of going back for more,” Kodamala adds.

Two women serving dinner in the kitchen, as Brits are unsure about portion sizes. (Getty Images)
Experts suggest serving up food int he kitchen rather than at the table as a way of controlling portion sizes. (Getty Images)

Weighing food can help to understand how much you're eating and how many calories you're having.

If you’re ever without food scales or measuring utensils, your hands can be used as a rough portion control guide. "Protein portions should be the size of your palm, carbs should be limited to the size of a clenched fist and fats should be index finger-sized,” Kodamala adds.

Having serving dishes on the dinner table can tempt you to go back for a second helping. "Serve yourself at the kitchen counter and put any leftovers in a container straight away to avoid temptation,” Kodamala suggests.

Studies have shown eating while you’re distracted can mean you miss the physical and visual cues that you’ve had enough to eat, leading to overeating.

Supersized portions can be hard to avoid when you’re eating out and it’s easiest to avoid temptation if the food isn’t on your plate to start with. "If your goal is weight loss, ask for a smaller portion or say no to high-calorie sides like the bread basket or fries,” Kodamala adds.

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