TOOLKIT

A HANDY GUIDE TO
PORTION SIZE

YOUR HAND IS A GREAT GUIDE TO

CORRECT PORTION SIZES. BIGGER HANDS
NEED BIGGER PORTIONS; SMALLER
HANDS NEED SMALLER PORTIONS.
YOUR OWN HAND IS A PERSONALISED, AND
PORTABLE, MEASURING DEVICE FOR YOUR
FOOD INTAKE.

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© The College of Contemporary Health Ltd

Here is our easy guide to help you with portion sizes and
there is no need for scales or weighing!

CHEESE Two Fingers

MILK OR YOGHURT A fist size

COOKED VEGETABLES A handful

SALAD Two handfuls

BERRY FRUITS A handful

DRY CEREALS A handful

RICE OR PASTA A handful

Palm of your hand

BEEF, CHICKEN OR FISH
not incl. fingers

Palm of your hand

NUTS
not incl. fingers

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© The College of Contemporary Health Ltd

 5 TIPS TO REDUCE PORTION SIZE

READ FOOD LABELS

How many servings are in the pack?

How many will it serve in your household?

SLOW DOWN WHEN EATING

Try to be mindful of what you are eating and focus on the food,

enjoy the smell, taste and texture

RE-PACKAGE SUPER-SIZE BAGS

Large bags of chips and sharing chocolate bars may be cheaper,

but they encourage us to over eat. Make sure to check the portion size

and re-package the food into smaller containers

STOP EATING WHEN YOU FEEL FULL

Most of us will try to finish everything that is on our plates and not waste food;

try to serve smaller portions and abandon the habit of eating everything

on your plate, especially when you feel full

USE A SMALLER PLATE

Serve your meal on smaller plates;

that way your plate will look full but you will be eating less!

+44 (0)20 3773 4895 | www.contemporaryhealth.co.uk | A HANDY GUIDE TO PORTION SIZE | 3

© The College of Contemporary Health Ltd

 NOTES

To study with CCH check out our postgraduate & professional

short courses at:

www.contemporaryhealth.co.uk