Finding the Right Portion for You - Group Talk - week Commencing April 2026.

Lets help us understand what an appropriate portion looks like for our individual needs, and to build confidence in recognising hunger, fullness, and satisfaction.

By the end of todays talk we will be able to:

·       Explain the difference between portion size and serving size.

·       Identify factors that influence how much food they need.

·       Use simple, practical tools to estimate suitable portions.

·       Reflect on their own hunger and fullness cues.

“When you hear the word portion, what comes to mind?”

There is no single ‘perfect’ portion size for everyone. The right portion depends on your body, activity level, health goals, and how hungry you are.

Portion Size vs Serving Size

Explain:

·       Serving size is a standardised amount listed on food labels.

·       Portion size is the amount you actually choose to eat.

For example, a cereal box may list one serving as 30g, but your usual portion may be much larger.

“Have you ever checked a label and been surprised by what counts as one serving?”

What Influences the Right Portion for You?

The main factors:

·       Age

·       Activity level

·       Health conditions

·       Medications

·       Hunger levels

·       Personal goals

“Why might two people need very different portions, even when eating the same meal?”

Comparing your plate to someone else’s is rarely helpful.

Practical Portion Guide: Using Your Hands

Your hands are a simple, portable guide because they are proportionate to your body size.

·       Protein (meat, fish, tofu, beans): palm-sized portion

·       Carbohydrates (rice, pasta, potatoes): cupped handful

·       Vegetables or salad: two handfuls

·       Healthy fats (nuts, seeds, oils, butter): thumb-sized portion

·       Cheese: two thumb-sized portions

This is a starting point, not a rigid rule.

Listening to Your Body

Introduce the hunger and fullness scale (0–10):

·       0 = extremely hungry

·       5 = comfortably satisfied

·       10 = painfully full

Encourage aiming to start eating around 3–4 and stop around 6–7.

“How often do you stop eating because you’re satisfied, rather than because your plate is empty?”

Everyday Tips for Portion Awareness

·       Serve food onto a plate rather than eating from the package.

·       Eat slowly and pause halfway through your meal.

·       Use smaller plates or bowls if helpful.

·       Check in with your hunger before having seconds.

·       Remember: satisfaction matters as much as quantity.

Summary

·       The right portion is personal.

·       Your needs can change from day to day.

·       Your hands and hunger cues are powerful guides.

·       Portion awareness is about balance, not restriction.

“What is one thing you will try this week to help you better judge your portions?”

Remember: Eat until comfortably satisfied, not overly full.

Resource: ChatGPT