Being Accurate With Your Portions!
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! 🙌🙌
