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!๐Ÿ™Œ

  • ๐Ÿ 181 marbles gone๐Ÿ’จ
  • ๐Ÿ Super seven award – Mitch
  • ๐Ÿ Stone awards – Angela, Mark, Gav, Joanna and Eric
  • ๐Ÿ Fab five % award – Mart, Karen and Babs
  • ๐Ÿ Terrific ten % award – Deborah
  • ๐Ÿ 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! ๐Ÿ™Œ๐Ÿ™Œ