Just wondering here what is a sensible portion size?

Now being your average 24yr old bloke I don't have measuring or weighing scales in the kitchen, I've mugs, cups, pint glasses, bowls.

In fact the only "measuring" thing I have is a Jug.

Now lots of you may suggest that I get a weighing scales but ultimately I can't be bothered to deal with that stuff!

So... what do you lot use for portion measurement?

Take my evening meal last night.

Consisting of Rice, Heinz Baked Beans and some Chicken breast.

Now the Rice was a plateful, the beans was an entire can, and I had 2 chicken breasts.

It doesn't take a genius to realise that that's excessive

So... just how much Rice is a portion for an adult male? A handful? A Cup? A Pint glass?

How much baked beans makes up a portion? half a can? Third? Quarter? 2 Table Spoons?

Meat? How do you measure your meat intake? Palm sized?, Perhaps I should slice up a chicken breast and only use a handful of meat?

So, Whats a portion?

Hmm think I've found an answer to my own question here at: http://www.5aday.nhs.uk/WhatCounts/PortionSizes.as px

Covers vegetables, and fruit but not meats or things like rice, potatos, pasta.

well i know that a serving of meat is recommended to be about the size of a deck of cards - so 1 chicken breast would probably do you. Pasta & rice is about half a cup, not sure about potatoes though. It sounds really small, but if you make sure you eat slowly and really chew your food, it fills you up completely.

Thanks Lisa, that's exactly the kind of advice I was looking for

"Just wondering here what is a sensible portion size? "

I usually go with the size of my palm or clenched fist as a reasonably good standard when it comes to meats, veggies, and fruits.

John Kaiser

This would have been my approach to. A portion depends on the individual. If you go for a fist sized portion of rice and a fist sized chicken breast then you can't go wrong. When it comes to fruit and veg though there really isn't a limit. Pile the plate up and go for gold if it makes you feel good. In fact this is normally how I curb my hunger as by nature I have a big appetite. Judging by my ability to store bodyfat, I know that I don't always need to eat in line with my appetite.

I would add that I usually don't worry about most fruits (especially high fiber fruits like apples and pears) and eat as many as I want. That usually amounts to one. They make a perfect anytime snack. Plenty of nutrients and filling fiber.

Awesome.

Fist sized portions are perfect for a measurement. Doesn't require faff with scales, and is doable on a daily basis.

Brilliant. As for veg... think I'll take that tip on board as I often get hunger pangs and what not, i've tried the "when you feel hungry, wait 20 minutes and if you still feel hungry, then eat" method and that just ends up a giant faff and I just cant be arsed to wait around.

Thinking of getting some combination of sticks of veg (Carrots, Celery, Cucumber) and using that to curb the snacking glad my idea has sort of been suggested by you lot as well.

I find that chewing sugar-less gum, helps keep the craving away. also everyone is right about portions, I also use an old lean cusine plate etc. to judge how much should be on my plate divided protein-starch-vegtables