Portion control weights

[Yorkielass2020]

Hi there,

I’ve downloaded the NHS weight loss app and signed up to Health Unlocked however I can’t seem to find information of recommended weights of food to help with portion control. Is there a link available anywhere?

TIA

[Cooper27 Administrator]

Welcome to healthunlocked, and good luck with your weight loss :)I think portion sizes can be difficult to specify, as everyone is different and will require different ratios of food groups depending on their circumstances. This "rule of hand" guide might be a helpful place to start off with:

google.com/search?q=hand+po...

Logically if you are a smaller person you will have a smaller hand, and will therefore measure out less food. I would say the veg portion guide is a minimum though, you should always aim for lots of veg

[Zest]

Hi Yorkielass2020 I just wanted to wish you the best with your weight loss goals, and hope you enjoy it. Cheering you on, and hope you let us know how you're getting on, if you want to.

Zest

[Pebbles77]

Hi, there's a Weight Loss forum if you want to check that out, as well as this one.

[Eletheelephant]

I think the recommended portion size on packets is a good place to start if you're not sure. I've lost some weight and gone from an obese BMI about 10 years ago to a pretty consistently healthy weight for the past 5 or 6 years. I weigh or measure higher calorie things like oil, rice, bread and pasta and calorie track them in an app (I use my fitness pal) and try to stick to recommended portions on packs. Fresh veg I don't bother with as it's so low cal but I do track fruit and especially dried fruit. For fruit and veg a good handful is a portion towards your 5 a day (except dried fruit, this is much smaller as all the water has been taken out of it so it weighs less and has a smaller volume). For me, this is the only way to keep my weight healthy. I don't track all the time but if I notice I'm putting on a significant amount and tipping into unhealthy weight I get out my scales for home cooking!