What makes a serving of food

Does this mean you have to measure or weigh everything you eat? Not really. But, what exactly is a serving? And is that different from a portion? You may be eating plenty of food. But you may not be eating the nutrient-dense foods your body needs for good health.

Nutrient-dense foods have vitamins, minerals, fiber, complex carbohydrates, lean protein and healthy fats. They also are relatively low in calories. Be mindful that the carbohydrate portions provided contain different amounts of carbohydrate and calories. Top tip : Eat more beans and pulses such as lentils and peas, and two portions g of sustainably sourced fish per week, one of which is oily such as mackerel, salmon, trout, sardines, herring.

Eat less red and processed meat. Choose lean meat. Top tip : Eat at least five portions g of a variety of fruit and vegetables every day. Choose from fresh, frozen, canned in juice or dried. Eat a rainbow! Top tip : Use small amounts of oils and spreads and measure out. Choose unsaturated vegetable oils such as olive oil, rapeseed oil, sunflower oil. If you are still hungry after eating one serving, that likely means you need more food.

And if you're full on less than one serving, that's OK too. It's easy to mistake a larger portion as a better value. To overcome portion distortion and downsize your helpings, try the following:. Need serious help making a plan?