Do you enjoy a big bowl of pasta topped with a pile of cheese?
You might be shocked to see what a “real” serving of both foods looks like.
Serving suggestions say that we should cook only 75 grams of pasta, which is two to three tablespoons.
And when it comes to cheese, an actual serving size is about 30 grams – the equivalent of a block of cheddar the size of a matchbox.
Private healthcare provider Bupa shared recommended portion sizes for a host of foods on its Instagram, sending social media users into a frenzy.
Many of us fill our plates with pasta, but Bupa says we should eat half this amount of starchy foods in one meal
Although 75 g of pasta sounds like a small amount, this is only the recommended serving size for one meal. Once cooked, the same pasta will weigh 150 g and contain approximately 300 calories.
Some wondered if the messages were an April Fool’s joke, while others criticized the recommendations for being too small and said more active people may need larger portions.
According to the recommendations, even two slices of toast for breakfast is too much.
Instead, we should eat just one medium-sized slice of toast.
The average woman is advised to eat 2,000 calories per day to maintain a healthy weight. Men should stick to 2,500 or lower.
Pasta and bread are both starchy foods, one of our main sources of energy.
Grating an entire plate of cheese might be what you would normally do, but Bupa recommends much less
Although a serving of cheese should only weigh 30 grams (125 calories) and you should only eat moderate amounts of dairy products, you can eat two to three servings per day, according to Bupa.
Although 75 grams of pasta sounds like a small amount, this is only the recommended serving size for one meal. Once cooked, the same pasta will weigh 150 grams and contain approximately 300 calories.
One slice of whole wheat bread weighs approximately 35 grams (120 calories).
Cheese and yogurt are both good sources of calcium, which helps maintain healthy bones and teeth. They are also a source of protein, says Bupa.
But the healthcare company says you can only eat three tablespoons of yogurt or 125 ml. Packs of natural yogurt also recommend eating 100 grams, which is about 100 calories.
Although a serving of cheese should only weigh 30 grams (125 calories) and you should only eat moderate amounts of dairy products, Bupa says you can eat two to three servings per day.
Eating two slices of toast is around 240 calories without adding butter or jam, but Bupa says this is not the recommended portion size
One slice of whole wheat bread weighs approximately 35 grams (120 calories) and this is the recommended amount of bread for one serving, according to Bupa.
This could look like a matchbox of cheese, a glass of milk and three tablespoons of yoghurt.
But it’s not just starchy foods and dairy products that get a recommended serving, fruit does too.
If you thought you’d get one of your five a day by eating one kiwi, you’re wrong.
Bupa suggests eating two kiwis (80 grams) to get a serving of fruit.
The same portion recommendation applies to plums, apricots and satsumas.
According to Bupa, eating half the pot of yogurt is more than suggestive of serving size. You can only eat three tablespoons of yogurt or 125 ml. Packs of natural yogurt also recommend eating 100 grams, which is about 100 calories
Eating just one Kiwi is not a portion, in this case you would need to eat more to get one of your five per day. Bupa suggests eating two kiwis (80 grams) to get a serving of fruit. The same portion recommendation applies to plums, apricots and satsumas
However, you can also eat too much fruit.
According to Bupa, eating half a box of grapes is too much and we should also limit it to 80 grams, which amounts to about 10 to 12 grapes.
For dried fruit the rules are slightly different and for one of your five a day you should eat 30 grams and not 80 grams, which is about one tablespoon.
“There are always challenges when providing advice on portion sizes because food preferences and energy needs vary so widely,” says registered dietitian Dr. Duane Mellor.
He agreed that the portion sizes look accurate, but for an adult on a low-calorie diet to help with weight management.
Bupa suggests that it is possible to eat too much fruit and that you should stick to 80g portions instead. According to Bupa, eating half a box of grapes is too much and we should also stick to 80 grams, which is about 10 to 12 grapes
If your portion of raisins usually looks like this, Bupa recommends that you consider cutting back. For dried fruit the rules are slightly different and for one of your five a day you should eat 30 grams and not 80 grams which is about one tablespoon.
“In many adults this would lead to weight loss,” he said.
Dr. Mellor also said the messages may be “not helpful” and cause “confusion.”
He said: ‘Most pasta bags agree that a typical serving of pasta contains 75 grams of uncooked pasta.
‘But here too, the amount of energy people need varies.
‘It’s also not always good to look at individual foods and not look at a healthy diet over a meal or throughout the day, so individual food portions can add to the confusion and may not help.’
Niamh Hennessy, chief dietitian at Bupa, said: ‘We encourage healthy eating habits, including industry recommended portion sizes.
‘Portion sizes vary from person to person depending on the individual’s age, weight and height, gender, health and activity level.’