5 Portion Size Comparisons that will Blow Your Mind

My good friend Leanne Ward runs the instagram account @the_fitness_dietitian and has just started a series of posts that bring to light some common issues that might be preventing you meeting your health or weight loss goals. Some of them have blown my mind – even as someone completely immersed in the healthy food world, they were a wonderful reminder. She touches on things like portion comparisons (a great one to consider if you’re eating healthy foods & exercising but not seeing any changes), building a salad that will meet all your nutritional needs, creating a healthy mindset towards food and challenging general eating misconceptions.  I have been loving them!! So much so, I asked her if I could share the posts on my blog because I found them so helpful.

Portion size comparisons that will surprise you

These calorie comparing pictures are for those who may be struggling to reach their weight loss goals but eating ‘healthy foods’. This picture is to demonstrate why I think it’s important to understand portions & serving size. So many of my clients can’t understand why they can’t meet their weight loss goals but this picture demonstrates that even I as a dietitian I over estimate my portion sizes . If you’re trying to lose weight, I recommend weighing or measuring your portions for a day or two to see how much you may ‘overestimate’ without even realising 

Nut portion size comparisons

Remember: fats like oil, avocado, seeds and nuts are very healthy but also quite energy dense ie: high in (good) calories. If weight loss is your goal, watch your portions of energy dense foods  You can still enjoy all your favourite things as part of a healthy lifestyle but understanding quantities & portion sizes can help you achieve your goals 

Small treat vs fruit – calorie comparison

I hear my clients say this statement far too often “this brownie is tiny” or “a few pieces of chocolate won’t hurt” or “a biscuit with my tea is nothing” I took this photo to demonstrate the calorie density of discretionary foods I’m not saying you can’t have brownies, cakes etc… I’m just saying that all those “tiny” treats add up over the course of a week  A “tiny” brownie is still going to leave you feeling hungry yet just half this serving of fruit is going to fill you right up & keep you satisfied for way longer 

Remember: A small brownie/cake/biscuit can still fit into a healthy lifestyle but it’s not something I recommend you mindlessly snack on or eat regularly each week as the calories can quickly add up. You can still enjoy all your favourite things as part of a healthy lifestyle but understanding quantities, energy density & portion sizes can help you achieve your goals.

Portion Size Comparisons: Avocado on Toast with Pepita and Chia Seeds

Both these toasts are very similar in taste & nutritional composition but the energy density is very different:

Left picture:
1 piece multigrain toast
1/4 avocado
1 tablespoon pepitas
1 teaspoon chia seeds

Right picture:
1 piece dense grain bread
1/2 avocado
2 tablespoons pepitas
3 teaspoons chia seeds

Remember: things like avocado, seeds and nuts are very healthy but also quite energy dense ie: high in (good) calories. If weight loss is your goal, watch your portions of energy dense foods. You can still enjoy all your favourite things as part of a healthy lifestyle but understanding quantities & portion sizes can help you achieve your goals 

Dried Verses Fresh Fruit – Calorie Comparison

Both these breakfast bowls are very similar in taste & nutritional composition but the energy density is very different:

Left picture:
40g (box serving size) wholegrain cereal
8 grapes
1/2 passionfruit
2 strawberries
120g low fat Greek yoghurt

Right picture:
65g wholegrain cereal
30g sultanas
1/2 passionfruit
2 strawberries
150g full cream Greek yoghurt

Remember: A little more cereal, full cream dairy & dried fruit can all add up at the end of the day  I’m not saying any of these foods are bad for you but if you’re struggling to reach your goals, you may want to take a closer look at your bowl You can still enjoy all your favourite things as part of a healthy lifestyle but understanding quantities & portion sizes can help you achieve your goals 

Portion Size Comparisons: Apple and Peanut butter

Almond butter eaten from the tub doesn’t count right? This is literally me x 1000000 Sometimes you forgot all the things that you pick at, nibble on or eat straight from the jar or tub… Little things like this might not seem like a big deal, but add it up over a day & you might be surprised at why you’re not meeting your weight loss goals 

This picture is to demonstrate why I think it’s important to understand portions & serving sizes So many of my clients can’t understand why they can’t meet their weight loss goals but this picture demonstrates that even I as a dietitian I over estimate my portion sizes  If you’re trying to lose weight, I recommend weighing or measuring your portions for a day or two to see how much you may ‘overestimate’ without even realising  Both these snacks are very similar in taste & nutritional composition but the energy density is very different based on very small changes.

Remember: things like nuts, nut butter & seeds are very healthy but also quite energy dense ie: high in (good) calories. If weight loss is your goal, watch your portions of energy dense foods & the things that you might nibble on or pick at through out the day  You can still enjoy all your favourite things as part of a healthy lifestyle but understanding quantities, portion sizes & mindless eating can help you achieve your goals 

Leanne has a new blog!

I’m excited to share with you Leanne has started a new blog! I’m excited to soak up more of her expert advice. One of my favourite things about Leanne is how realistic and well rounded her approach to health and wellbeing is. You can visit the new blog here. You can let Leanne know in the comments below if you found any of this interesting or if you have any healthy eating questions for her!

Want more tips on how to be size wise & gain control of your portion sizes?

Find some of top portion size tips here, particularly helpful if you find it hard to stop at just one slice of cake or other treat food.