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Understanding portion sizes - Queensland Health

This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team. Disclaimer: Developed: April 2018 Copyright: Due for review: April 2020 My Nutrition My Nutrition How Understanding portion sizes can help you meet your healthy eating goals What is portion distortion ? Over time, food and drink portions have become larger. This includes, many junk foods, such as chocolate bars, soft drinks, muffins, and sausage rolls. The more we are served at meals and snacks, the more we usually eat. With this awareness, and by having a guide to manage portion sizes , we can eat foods in a healthy , balanced way. What can I do to manage my portions? Learn how to visualise a portion or serve size and then control the quantities of food you serve up at your meals .

• Avoid skipping meals. If you feel hungry between meals, have a healthy snack. This can help you to avoid getting too hungry, which can lead to over-eating. Choose from the table in the following pages. • Keep a food diary for a week to monitor how much you eat and drink in a day. • Create a shopping list and buy only those foods.

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