Are you eating healthy portion sizes?

Most foods are good, but only in moderation. Read on to see if you're eating the right sized serve.

Many people ensure that they get at least five serves of veggies and two serves of fruit each day. They eat wholegrain carbohydrates, lean proteins and low-fat dairy whenever possible, and only ever eat good fats. So why are they still carrying around extra kilograms? Lack of exercise is one reason, but in today's society, where portion sizes are getting larger and larger, another likely reason is that they are simply having too much of a good thing.

Steak

For protein, iron and zinc, a good steak takes some beating, but it is easy and tempting to eat too much.

Healthy portion: 120g (643kJ)

With a healthy portion of steak you can afford to buy the best meat possible. This eye fillet is the best that money can buy and you don't need to eat much to appreciate its quality and flavour. It's lean, tender and a perfect choice for anyone trying to manage their weight. A healthy portion of steak should be about the size of a palm.

Oversized portion: 300g (1608kJ)

Bigger is not always better and, while it might be tempting to fill your plate with a large steak, it comes at the price of a whole lot of extra kilojoules and saturated fat. Trim off the fat, cut the steak in half and fill the rest of your plate with vegetables. You'll feel satisfied and will be making sure you get your five serves of veggies a day.

Avocado

Avocado is a good source of vitamin E and C, folate, fibre and monounsaturated fat, and can help to lower cholesterol, but it is high in kilojoules.

Healthy portion: 3 slices, 30g (257kJ)

On a sandwich in place of butter or margarine, or to top a salad, this good fat provides nutrients.

Oversized portion: 1/2 , 120g (1026kJ)

On a weight-loss diet the total amount of energy for a meal should be about 2500kJ, so half an avocado is too much if you include lean protein, vegetables and good-quality carbohydrates.

Nuts

Unsalted nuts are one of the best snacks you can eat. They fill you up, help to lower cholesterol and provide good fat, fibre and protein.

Healthy portion: 30g (765kJ)

One lady-sized handful is about 30g and perfect for snacking. It adds 2.5g fibre to your daily quota and helps regulate blood sugar levels.   

Oversized portion: 90g (1811kJ)

Three handfuls and you've consumed more in kilojoules than is recommended for a small meal.

Salmon

With 100g providing more than half the suggested 500mg of omega-3 fatty acids per day, salmon also provides protein and potassium.

Healthy portion: 150g (891kJ)

This is the entire daily omega-3 recommendation (1000mg is recommended for those with cardiovascular disease) and has 29g protein.

Oversized portion: 250g (148kJ)

In a shop the salmon portions are usually too small to cut in half and too big for one serve. Trim it down to 150g and save the rest for the next day.

Cheese

It contains saturated fat but is a good source of calcium and protein. Just don't eat too much.

Healthy portion: 30g (507kJ)

The size of a small matchbox, 30g cheese provides 507g energy, 7g protein and 230g  calcium: that's more than 20 per cent of the daily amount of calcium recommended for woman under 50.

Oversized portion: 80g (1352kJ)

Each 20g slice of cheese stacks on 338kJ, and four slices adds close to 19g of saturated fat.

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