Bread = 1 slice
Butter = 1tsp
Cereal = 30g cereal, 125ml milk
Meat = 1 deck of cards
Chips = 10
Chocolate = 4 small squares
Crisps = 1 mugful
Ice cream = 1 scoop
Pasta and rice = 1 tennis ball
Pizza = 1/3 dinner plate
Wine = 125ml
What a healthy plate looks like
How to get a handle on healthy portion sizes
"Opt for wholegrain bread, which is more nutritious, lower GI (so has less of a negative effect on blood sugar), which means it will fill you up more too," advises Helen.
"Butter has had a bad press, but in moderation it's a healthy source of fat," says Helen.
30g is around 1/2 to 3/4 of a cup, which is probably a lot smaller than you're used to. "It's easy to overeat cereal, so it's definitely worth measuring a portion to see what it actually looks like in your bowl," says Helen.
"Natural, unprocessed meat is healthier, so choose steak over sausages," says Helen.
100g, or about 10 chips, should be your limit. And FYI, the thicker they are, the less unhealthy they are (and lay off the salt a bit).
"This is about half a standard chocolate bar, so split it with a friend," says Helen
"And don't crunch a massive bag into a mug – you're only cheating your health," says Helen.
Try eating from a smaller bowl to make a single portion feel more satisfying.
"We're talking cooked here, so allow for dried pasta and rice to expand," recommends Helen.
"Fill the rest of your plate with salad and you can enjoy pizza without feeling deprived," says Helen
This is probably a lot less than you normally drink: 125ml is less than 1/5 a bottle of wine. Are you getting five glasses our of every bottle? "If you're not sure exactly what this looks like, use a measure," says Helen.
We need nutrients from a variety of food groups, which is why the NHS recommends 'The eatwell plate' as a visual guide to your meals: 1/3 of your plate should be fruits and vegetables, 1/3 wholegrains, like bread, rice and pasta and 1/3 protein-based foods, including meat, fish, eggs, beans and dairy.
And the good news is, there's room for treats. "When you understand what size portion you really need, you can relax about life's little indulgences," says Helen.
"Over the last 20 years, portion sizes have gone up and up – in some cases they've almost doubled," says dietitian Helen Bond. "It's a ploy by food marketers – the more we eat, the more food we buy and the more money they make."
And the trouble is, these ever-increasing portion sizes make it hard for us to gauge how much food we actually need. New research from the University of Liverpool shows that when bigger portions are served, we eat them because we're programmed to clear our plates. "If you care about your health, you need to re-set this portion distortion,"
Here's how to stick to healthy portion size…