A visual guide to good food portions

Learn how to control your portion size for a healthier way to eat with this visual guide from nutritional therapist Mary Cotter.

Portion size and food balance are two of the biggest issues for people looking to maintain a healthy weight. It’s just all too easy to overload the plate.

One tip to prevent over eating is to use a smaller plate. Filling a smaller plate not only prevents that extra spoonful that leads to over eating, but it also tricks your mind into thinking you’ve eaten a fuller meal, by showing you a full smaller plate, rather than a half-full larger plate.

Another great way to control your portion sizes is to relate portion size to everyday objects. Some examples, which could help you to keep control of your portions, are shown below:

Last updated Monday 25 April 2022

First published on Thursday 11 June 2015