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Portion Distortion

Over the last two decades portion sizes have increased dramatically, so it's really no surprise we consume far too much food without realising it.


It is not only about the nutritional quality of the foods we consume but also how much we eat. Not knowing what a healthy portion looks is part of the problem we face today. But it can be really easy and simple. 


To help you get a better understanding of what a portion should be, we've created this handy guide (pun intended). 


Meats / Oily Fish

A serving of any meat or oily fish like salmon should be the size of the palm (without your fingers) and approximately as thick as a deck of cards. Aim to have a portion of protein this size at every meal and be sure you alternate with other proteins such as fish, beans, or pulses. 



White fish such as haddock, cod or pollock is a great source of protein and since it's very low in fat and calories a portion can be the size of your whole hand including your fingers (about 150g and 100 calories). 



Cupping your hands together will give you a healthy portion of vegetables. One handful equals one of your five a day. Make sure you have vegetables with every meal and choose mostly vegetables that grow above the ground, as they are lower in starchy carbohydrates.  


Starchy carbs (like rice or pasta)

Your closed fist is all you need when it comes to starchy carbohydrates. This might look small, but it packs a punch when it comes to your carbohydrate intake. 75g of pasta are the equivalent of 18% of your daily carbohydrate intake.


Fats (like butter, oil)

Any fat - butter, oil, and spreads such as peanut butter - should be a serving of the size of the end of your thumb, from the knuckle to the tip of the nail. To keep fuller for longer make sure you have a portion with each main meal.



A piece of chocolate (preferably the dark kind) should be no bigger than the size of your index finger. This is an appropriate treat size.  




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