STOP FRAILTY / NUTRITION IN PRACTICEMODULE TWO • AT YOUR PACE
PORTION AWARENESS
Find a balance that works for you.
Explore visual guides, with space for your appetite and individual needs.
Your appetite is low and you are losing weight without trying. What next?
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.
If you have a low appetite or are losing weight without trying, do not use this lesson to restrict food. Ask your healthcare team for tailored advice.
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 is a visual example, not a prescribed portion size. Needs vary with appetite, health and activity.
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: Hand measures are rough visual estimates, not a personalised assessment of your needs.
Try It Yourself
Which plate looks more balanced?
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.
Take it into your day
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