Portion Sizes

Shockin Stockin

Can anyone outline what an average portion size "should" be when it comes to meals. i.e the ratio of veg to meat to potato/rice/pasta.
Most of the food I eat is nutritious, but the quantity may be the downfall.
Also a quick one to stick in.
How does fresh egg pasta compare with wholemeal, or is it of the same nutritonal value as white?
Thanks

neuro-praxis

You are right to look to portion size!

However how much you eat of anything will depend on your aims. Are you looking to lose weight, gain weight or maintain weight? A website like fitday will help you to assess how many calories you should consume according to your weight and height. A 15% drop in what your body burns at rest will lead to weight loss for you.

then you should decide yourself how you would like to apportion your calories, making sure that you get appropriate amounts of each complex carbohydrates, fibre, protein and fats.

A simple rule that helps me in Weight Watchers is that my portion of meat or fish at each meal should be not much bigger than a deck of cards. Or - I divide my plate up into sections 50% veg, 25% lean protein, 25% carbohydrate. You can get your fats in while cooking, or in oily fish itself, or in the dressings you make for your salads.

An example would be like my dinner last night - chicken stir-fry - one medium chicken breast, 60g of egg noodles and tonnes of vegetables and spices.

As my carbohydrate, I would usually have 75g pasta OR 250g new potatoes OR 60g brown rice OR two slices wholewheat bread.

I hope this helps.

As for pasta, I have gotten two packets out of the cupboard for you and one out of the fridge!

Plain White Pasta (avg per 100g)

Energy 345kcal
Protein 13g
Carb 70.1g
of which sugars 4.2g
Fat 1.4g
of which saturates 0.1g
Fibre 2.6g
Sodium 4.0mg

Wholewheat Spaghetti (avg per 100g)

Energy 321kcal
Protein 14g
Carb 60.2g
of which sugars 3.4g
Fat 2.5g
of which saturates 0.4g
Fibre 8.4g
Sodium trace

Fresh Egg pasta (avg per 100g)

Energy 265kcal
Protein 10g
Carbohydrate 51.7g
of which sugars 2.3g
Fat 0.5g
of which saturates 0.5g
Fibre 2.7g
Sodium trace

So there you have it. Obviously the egg pasta is the lowest in calories, but it is pretty low in fibre too.

saa

there are guild lines on meat ie. the steak not being bigger than a deck of cards...

I usually think of portions in small handfuls but a set of measuring cups are handy for things like pasta, nuts, cereal ect

Brian?

saa wrote: »

there are guild lines on meat ie. the steak not being bigger than a deck of cards...

That's new one on me.

Elohim

saa wrote: »

there are guild lines on meat ie. the steak not being bigger than a deck of cards...

I usually think of portions in small handfuls but a set of measuring cups are handy for things like pasta, nuts, cereal ect

The food pyramid is also a guideline, remember the fun we all had with that one!