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It's The Size That Counts! A Look At Portion Sizes


Unless you've been hiding under a rock for a while, we're all fully aware of our need for five a day on the fruit and veggies, plus the importance of portion control. 

Though, we've spoken to many members who are baffled by their slow weight loss efforts when they believe their diet is super saintly. 

Eating healthy options is a great start, though without portion control, you could easily find yourself overfilling your plate with excess calories... healthy stuff or not. 

So, we've outlined exactly what a portion looks like, to help you plan your meals around those fitness goals...


Portions per day: 3 – 5

1 portion = 80g (amount you can hold in the palm of your hand)

  • 2 spears / florets of broccoli or cauliflower
  • 1 carrot
  • 2 tablespoons of mixed vegetables and salad
  • 5 cherry tomatoes


Portions per day: 2 - 3

1 portion = 80g (size of a tennis ball)

  • 1 medium-sized apple, pear, peach or banana
  • 2 plums, kiwi fruits or satsumas
  • 8-10 strawberries
  • 12-16 grapes
  • 3 tablespoons of tinned fruit
  • 1 medium glass of fruit juice

Grains and Potatoes

Portions per day: 1 - 3

1 portion = the size of your clenched fist

  • 2 slices wholegrain bread (60g)
  • 1 60g roll/bagel/wrap
  • 5 tablespoons of pasta or rice (180g)
  • 1 50g bowl of breakfast cereal
  • 1 fist sized potato, sweet potato or yam (150g)

Calcium-rich Foods

Portions per day: 1 - 3

1 portion = 200ml milk

  • 1 200ml glass of milk (dairy or calcium-fortified soya milk)
  • 40g cheese (the size of 4 dice)
  • 60g tofu (the size of 4 dice)
  • 1 150ml pot of yoghurt/fromage frais

Protein-rich Foods

Portions per day: 3 - 5

1 portion = size of a deck of cards (70g)

  • 3 slices of lean meat
  • 1 fillet of chicken (115-140g)
  • 1 fillet of fish (115-140g)
  • 2 medium eggs
  • 5 tablespoons of lentils/beans
  • 1 tofu/soya burger or sausage

Healthy fats and oils

Portions per day: 1 – 2

1 portion = 1 tablespoon

  • 2 tablespoons (25g) nuts and seeds
  • 1 tablespoon (15ml) seed oils, nut oils
  • Half an avocado
  • 140g oily fish


Need a little help planning your healthy new diet? Speak to our personal training team about a personalised nutrition plan to help maximise your exercise regime. Find out more here.


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