Size matters: BFN launches portion-focused dietary guide

15 Jan 2019 --- A practical guide to navigating food portion sizes by simply using one’s hands or a spoon has been released by the British Nutrition Foundation (BFN). The guide seeks to help consumers understand which foods to eat, how often and in what quantities, to maintain a healthy weight and lifestyle. It is available in three forms, as a fridge poster with an overview of the recommendations, a booklet which expands on how to put the advice into practice and a digital, downloadable guide, with advice on portion sizes for a variety of foods.

“The guidance is designed to be flexible. Individuals need to decide what works for them – the hand measures can help reflect different body sizes to some extent,” Bridget Benelam, BFN Nutrition Communications Manager tells NutritionInsight. 

“Bigger people will tend to have bigger hands and also larger calorie requirements. There are also ranges in the suggestions for how often to eat from each of the food groups (e.g. 3-4 portions of starchy foods a day) and different categories of portion size within the main groups,” she adds. 

Image from the downloadable guideThe BFN reviewed portion size guidance from other countries and analyzed the portion sizes consumed in the UK, and what is available for purchase in supermarkets. Using an average daily calorie intake of 2,000 kcal as a basis and taking into account current food and nutrient-based recommendations, the BFN developed the guidance on how to eat foods in sensible portion sizes for healthy adults.

Traditionally, in order to keep track of portion sizes, people ought to weigh their food. The BFN guide uses hands and spoons to make the process faster and easier, however, therefore promoting portion control. 

“More often than not, portion size is not something that people give much thought to,” says Benelam. “The amount we put on our plate typically depends on the portion sizes we are used to consuming, how hungry we feel and how much is offered as a helping at a restaurant table or in a packet/ready meal.”

“Nonetheless, in order to maintain a healthy weight, we should ensure that our diets contain the right balance of foods, in sensible amounts. This isn’t just about eating less; it’s also about eating differently,” she adds.

The BFN has taken into consideration the different nutritional needs people have, depending on size and physical structure and says that the guide still offers valid advice. 

“We understand that no two individuals are the same and that the amount of food we need varies from person to person,” Benelam continues. “If you’re tall or very active you may need more and could have larger portions. If you have a slighter build or are trying to lose weight, you may need smaller portions.”

Within its portion size guide, the BNF has advised on how often the suggested portions of foods from different food groups should be eaten during the day. It demonstrates how to put this into practice with an example meal plan. The food groups include: 

• Fruit and vegetables: 5+ portions per day.
• Starchy carbohydrates: 3-4 portions per day.
• Protein foods: 2-3 portions per day.
• Dairy and alternatives: 2-3 portions per day.
• Unsaturated oils and spreads: small amounts.

In the protein and starchy carbs food groups, the BFN has broken down portion sizes into different categories to offer portions that are more than 200 kcal, less than 200 kcal and lighter snack size portions. This allows people to choose what is best for them and choose accordingly, whether they opt for a main meal or snack. Those with higher caloric needs could up their intake, while those with lower caloric needs or on a caloric deficit can choose the under 200kcal options. 

Image from the downloadable guideThe BFN has separated the dairy foods category into high and low-fat brackets. It recommends that consumers choose the latter more often than not. Where fruits and vegetables are concerned, the key message is to eat more. The BFN provides example portions, but it suggests that larger portions of fruit and vegetables can be consumed, within rational limits of course. 

Lastly, when it comes to unsaturated oils and spreads, the organization states that these are beneficial and healthier and should replace saturated alternatives. They highlight nevertheless, that fats and oils are high in calories and portion control is advised.

Some examples of the recommended food portion sizes include: 

• 2 handfuls of dried pasta shapes or rice (75g).
• A bunch of spaghetti the size of a £1 coin, measured using your finger and thumb (75g).
• The amount of cooked pasta or rice that would fit in two hands cupped together (180g).
• A baked potato about the size of your fist (220g).
• About 3 handfuls of breakfast cereal (40g).
• A piece of grilled chicken breast about half the size of your hand (120g).
• A piece of cheddar cheese about the size of two thumbs together (30g).
• About 1 tablespoon of peanut butter (20g).
• About 3 teaspoons of soft cheese (30g).

Image from the downloadable guideWith more and more studies showing that nutrition is the best way to prevent non-communicable diseases, dietary recommendations and lifestyle choices are increasingly brought to the spotlight. Just yesterday we reported that according to a study published in The Lancet, higher intake levels of dietary fiber and whole grains are being linked with a lower risk of non-communicable diseases, body weight and cholesterol levels. 

Our sister site, FoodIngredientsFirst reported that the UK government has opened a 12-week consultation period asking if there should be more restrictions on how retailers promote food and beverages that are high in fat, salt and sugar (HFSS). The move is part of proposed new rules to restrict some retailers from bombarding customers with strategically placed promotions on confectionery, such as price drop offers and multiple buys deals around shop entrances, at the end of aisles and at tills.

It has been criticized as an insensitive distraction by the UK food industry for being timed to coincide with the Brexit vote, which takes place today.

By Kristiana Lalou