Portion control helps prevent over-eating and plays a huge part in any diet when losing weight

Some tips to ensure portions are accurate:-

• Meat (Pork, Beef and Lamb) 100g is approx palm of your hand or a deck of cards
• White Fish – size of your hand is approx 150g
• Teaspoon of butter – thumbnail
• Chicken Breast – size of your hand is approx 200g
• Oily fish SMASH – Salmon, Mackerel, Anchovies, Sardines and Herring – palm of your hand is approx 100g
• Cheese – Matchbox is approx 30g
• Alcohol – if you’re unsure of measures, buy yourself a wine measure or spirit measure – both available in the BEEWEIGHED shop
• Jacket potato – fist of your hand is approx 200g
• Healthy portion of pasta – dried – size of a tennis ball
• Bread – a healthy portion is the size of a deck of cards
• Portion plates (available in shop) are a good guide to show 1/4 of your plate should be Protein, 1/4 Carbohydrates and half your plate should be filled with nutritious veggies

Finding your balance across the day – how many portions to aim for from each food group each day for a healthy balance diet

• Fruit and Veg – 5 portions a day
  
• Starchy carbohydrates -3-4 portions a day
• Protein foods – 2-3 portions a day
• Dairy and alternatives – 2-3 a day
• Unsaturated oils and spreads – small amounts

Successes this week!🙌

• 🐝 181 marbles gone💨
• 🐝 Super seven award – Mitch
• 🐝 Stone awards – Angela, Mark, Gav, Joanna and Eric
• 🐝 Fab five % award – Mart, Karen and Babs
• 🐝 Terrific ten % award – Deborah
• 🐝 Slimmers of the week went to – Angela, Matt, Babs, Mitch, Debbie, Helen, Carol and Daniela.

Have a great week everyone – see you all next week! 🙌🙌