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Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Hi, Please can you give me some advice on portion sizes. I have 2 packets in the cupboard. One says that 100g is one portion, another says 90g, and a nutritional leaflet I picked up at a supermarket says 60g is a sensible portion. This doesn't usually fill me up though. Can the portion size differ between wholemeal, and white pasta too? Many thanks.
Hi,
Thank you for your question. As you have found out, recommended portion sizes do tend to vary from manufacturer to manufacturer. Most do give the nutritional information per 100g, but this is not necessarily the portion size, but done so that a comparison between different products is easy.
I think that portion size is very individual, as it depends on so many factors. For example, is it a main meal or what else are you eating with that meal? I think you need to find a portion size that will satisfy your hunger (so you don’t go nibbling later!), but keeps you within your daily calorie targets. As a rough rule of thumb, I would say that 70 - 80g would be a good guide.
The difference between wholemeal and white pasta is that wholewheat pasta should fill you up for longer, as it contains so much more fibre. This may mean that you are satisfied by eating a smaller portion size. You also get lots more vitamins and minerals by eating the wholegrain variety, which is good for your health and appearance.
So, I would suggest that you experiment with different portions sizes and find out what is right for you. All the best.
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