The easiest way to cut calories is to have a slightly smaller serving.
We're generally a bit too generous with our portion sizes – check out the photos below to see what a 'medium' serving of different foods looks like.
Lean red meat is a good source of protein and iron. Many of us are trying to eat less red meat, but there's no need to cut it out completely. Just be mindful of portion size – a 120g serving contains around 162 calories and 5.4g of fat.
Include at least two portions of fish a week, one of oily fish like salmon. 1 portion is around 287 calories & 18.7g of fat.
Allow 70g dried pasta per person (same with rice). It might not look a lot, but it will absorb water during cooking. 1 portion is around 265 calories.
Not as big as you thought? A 'medium' potato cooked is 180g, and 'large' 220g. Around 175 calories & 213 calories respectively. Eat the skin for extra nutrients.
Only 27 calories in 80g of raw carrots. And they count as one of your 5-a-day. This is the ONLY food category where we say the more the better – so don't worry too much about a 'portion'.
Only 28 calories in 80g of blueberries – a perfect snack plus one of your 5-a-day. However fruit does contain natural sugars, and while that's not the type to worry about, just be mindful of calories if you're trying to lose weight.
About the size of a match box – a portion of cheese should be around 30g, which is 125 calories. Also counts as 1 portion towards your 3 portions of dairy per day.
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