The Importance of Controlling your Portion Sizes

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We all know that obesity is rising in the UK and there are a number of things we can do to help reverse the current statistics. Obesity has a number of health risks associated to it and these include:

Joint problems • Lower back pain • Hypertension (high blood pressure) • Coronary heart disease and stroke • Deep vein thrombosis • Type 2 diabetes • Endometrial, breast and colon cancer • Stress incontinence • Menstrual abnormalities • Erectile dysfunction • Respiratory problem

Controlling your diet is just one of the factors that can prevent obesity occurring and the correct portion sizes are an important part of your diet.

Do you actively analyse your portion sizes?

The Association of British Dietitians (BDA) have produced an easy to read fact sheet which explains in greater details about portion sizes confirming that too much or too little of any food type can increase the risk of problems with our health.

As an example when measuring a portion of food did you know the following:

  • 2 – 3 Tablespoons of boiled rice = one portion of carbohydrate.
  • 200 ml of milk = one portion of dairy
  • 60 – 90gsm of cooked meat = one portion of animal protein
  • 4 tablespoons of baked beans = one portion of plant protein
  • 1 apple or pear = one portion of fruit
  • 3 heaped tablespoons of peas = one portion of vegetables
  • 1 teaspoon of butter = one portion of oil/spread

Everyone is different and the recommended number of portions for all of us will vary. We should be eating a combination of food groups to maintain a healthy and balanced diet.

The fact sheets provided by the BDA are in no way a substitute for proper medical diagnosis or dietary advice provided by a dietitian. They are intended for adults unless found under the “babies and children section” or make specific reference to babies and/or children.

The above information has been sourced from