Portion Control
Learn how much to eat—not just what to eat—to support your health.
Why Portion Size Matters
Even healthy foods can lead to weight gain or low energy if portions are too large or too small.
Getting the right portion helps your body get the nutrients it needs without overeating.
💡 Tip: Portion control is about balance—not restriction.
The Balanced Plate Method
A simple way to build a healthy meal is to divide your plate:
Vegetables
Carbohydrates
Protein
- Half your plate: Vegetables or salad
- Quarter: Carbohydrates (rice, pasta, potatoes)
- Quarter: Protein (meat, fish, beans)
💡 Tip: This method works for most meals and is easy to remember.
Use Your Hand as a Guide
Your hand can help estimate portion sizes—no measuring needed.
- 🖐️ Palm = Protein portion
- ✊ Fist = Vegetables
- 🤲 Cupped hand = Carbohydrates
- 👍 Thumb = Fats (oils, butter)
💡 Tip: Your hand size matches your body, making this a personalised guide.
Try It Yourself
Which plate looks more balanced?
Plate A
🥦 Half vegetables
🍗 Protein
🍚 Carbs
Plate B
🍟 Mostly carbs
🥩 Small protein
❌ No vegetables
Common Portion Mistakes
- Eating large portions of carbohydrates
- Not including enough vegetables
- Skipping meals and overeating later
- Eating straight from packaging
⚠️ Large portions over time can lead to weight gain and reduced mobility.
Key Takeaway
Portion control helps you get the right balance of nutrients without needing strict diets.
Small adjustments to portion size can make a big difference to your health.