Nutritionist Sarah Di Lorenzo: We are out of whack with food portions, here’s how to work out the right amount

Portion control would have to be one of the biggest yet quiet drivers of weight gain and metabolic problems.

This is actually for a couple of reasons, there is the aspect of those who lack will power but for many of us as well our sense of what is normal has been steadily distorted.

Plus the nutrition advice we receive is very generalised where it should be more individualised.

As a clinical nutritionist, every day I see how powerful it is for long term health and wellness to align portions with what your body actually needs.

Our portions are out of control because over the last few decades, standard portion sizes in cafes, restaurants and packaged foods have grown dramatically.

Our plate size has changed from 23cm to 32cm. What used to be considered a large serve is now sold as regular serve and we don’t even notice.

When we see oversized plates, bowls and takeaway containers everywhere, a truly appropriate serve can look comically small.

As humans we like to see a plate or bowl full, this is why the concept of nourish and health ‘bowls’ has been so popular over the years.

As well we know ultra-processed foods are intentionally designed to be hyper palatable, this means it is so easy to eat past feeling full before our brain even registers we have had enough.

Something else to consider is our modern life which encourages eating while distracted.

So many of us eat in front of our computers, at our desk in the car or on other screens. When our attention is on scrolling or the screen, it is not our plate which means we lose touch with subtle satiety cues, and rely more on what’s in front of you as the guide to eat.

On top of this is the common belief that you need to get your money’s worth and eat everything on your plate. This is the perfect recipe for overeating that we think is completely normal.

So what is the solution? I would have to start with proactive awareness. Take the time to think about how you eat, your habits, the plates you have at home, and your behaviour around food.

When it comes to what is our right portion, as mentioned, it is about the individual. We have been fed so much misinformation over the years.

We were all told to have 2000 to 2500 calories per day, which for many people can be too little or way much.

The right portion for you depends on your age, body size, muscle mass, level of activity and goals.

I have always been a big believer in the hand method — this is our inbuilt serving size and you never leave home without it.

For most adults, a balanced main meal will include:

• A protein serve roughly the size and thickness of your palm (about 90–120g cooked for many women, 120–150g for many men).

• A smart carbohydrate serve (whole grains, starchy veg, legumes) about the size of your closed fist

• 2 cupped handfuls of non‑starchy vegetables or salad.

• A thumb size of healthy fats, for example a thumb‑sized portion of olive oil, a small handful of nuts, or a quarter of an avocado.

This “hand method” is useful because your hand size correlates with your body size, so portions automatically scale up or down with you.

If you’re very petite and sedentary, your hands are likely smaller; if you’re tall and active, your hands are larger and so are your portions.

When it comes to snacks, think of a small handful, such as fruit, nuts, yoghurt, cottage cheese and tomatoes, hummus and vegetable sticks. Snacks should always include some protein.

To recalibrate your portions, I have a few more tips.

For starters, sit down to eat, always eat from a plate or bowl rather than from packets. Stop halfway through your meal and try to register how full you are.

The simple act of asking this question helps you reconnect with internal cues rather than relying on what is on your plate.

Another tip of mine is to serve from the kitchen, not the table.

Assemble the plate away from the table planning your portions. The plate should be one-quarter protein, one-quarter complex carbohydrate, half non starchy vegetables or salad and around a thumb or tablespoon of good fats.

If you want to go back for seconds, wait 15 minutes before to let the satiety signals catch up.

If you are still genuinely hungry after 15 minutes, then it is a conscious choice not a reflex.

One of my best tips is to eat off smaller plates and bowls. Some plates made now do not even fit into many dishwashers. Smaller plates give your brain a good visual of what your body really needs.

Finally have a think about your exercise, movements and your goals and try to match your portions to this.

You may want more protein on days where you are highly active or you may want to be more generous with non starchy vegetables on days of low movement.

Portion control is not about tiny plates and feeling constant hunger. It’s about realigning what’s on your plate with what your body and lifestyle genuinely require, so you can feel in control again.