Perfect Portion Size For Weight Loss; And All You Need Is Your Hand

If any of you are on a weight loss program and are eating healthy but still not losing the weight you are hoping to lose, then you might need to consider the portion control.

Most of us normally do not give a thought to the fact as to how much we really are eating. Normally when having a meal, we are preoccupied with so many thoughts that we stick food into our mouth without noticing as to how much amount of food we are actually chowing down on.

While this is true that no matter how much leafy green vegetable and fruits you eat it is beneficial for health. However, if you eat a slightly huge amount of chicken and potatoes, it can lead back to weight gain.

green vegetables

To counter this problem faced by nearly every person who is on a weight loss program, the BNF (British Nutrition Foundation) has come up with a helpful Portion Guide.

According to this guide, while all of us need the same kind of nutrients, it slightly differs on amount from person to person.

If a couple who is comprised of a woman of 5 feet 6 inches in height and a man of 6 feet 2 inches in height live together and eat the same amount of food, then eventually one of them is certainly going to balloon out in size while the other one is going to get malnourished.

Portions one should eat every day:-

The portion guide is based on 2000 kilocalories diet for every average healthy human being. A person should eat the following portions in their day to day routine.

5+ portions: fruit and vegetable

3-4 portions: starchy carbs

2-3 portions: beans, pulses, fish, eggs, meat

2-3 portions: dairy and alternatives  

Portion sizes

Portion sizes

2 handfuls of dried pasta or rice which should be approximately 75 grams.

A small quantity of spaghetti which should only amount to a 1 pound coin when measured using thumb and a finger.


The amount of the cooked pasta or rice that would fit into two hands. This should weigh about 180 grams.

One baked potato, the size of your fist. This should weigh about 220 grams.


3 handfuls of breakfast cereals which should weigh at about 40 grams.

One piece of grilled chicken which should be about half the size of a person’s hand. It would weigh about 120 grams.

One piece of cheddar cheese that must be the size of the length of two thumbs together. It would weigh about 30 grams.

Peanut Butter

1 tablespoon of Peanut Butter that would weigh about 20 grams.

3 teaspoons of soft cheese that would weigh about 30 grams.

According to BNF, this is the standard portions size. If a person is taller and more active than a normal person, they should have larger portions of this food guide. For a person who is shorter or is on a weight loss program, they should eat smaller portions of this food guide.

The general rule for measuring the portion is that “if a person uses their hand to measure the portion size, it will vary from person’s hand. Normally bigger people would have bigger hands and will eat bigger portions while smaller people with smaller hands will have smaller portions.”

If you are preparing multiple meals, then you can simply multiply your hand size with the number of mouths you are trying to feed.

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