Most people who are coming into the gym have an idea of good eating. 2 serves of fruit and 5 serves of vegetables but also then low GI carbohydrates and lean proteins and so on. However a lot of members can struggle to lose weight and wonder why as they are doing enough exercise. The biggest reason then is portion sizes. For most people portion sizes are getting bigger and bigger and this is what can be causing most weight gain. Below is an idea of what a healthily portion size should be and what isn’t:




For protein, iron and zinc, a good steak takes some beating, but it is easy and tempting to eat too much.

Healthy portion: 120g (643kJ)

With a healthy portion of steak you can afford to buy the best meat possible. A healthy portion of steak should be about the size of a palm.

Oversized portion: 300g (1608kJ)

Bigger is not always better and, while it might be tempting to fill your plate with a large steak, it comes at the price of a whole lot of extra kilojoules and saturated fat.



Avocado is a good source of vitamin E and C, folate, fibre and monounsaturated fat, and can help to lower cholesterol, but it is high in kilojoules.

Healthy portion: 3 slices, 30g (257kJ)

On a sandwich in place of butter or margarine, or to top a salad, this good fat provides nutrients.

Oversized portion: 1/2 , 120g (1026kJ)

On a weight-loss diet the total amount of energy for a meal should be about 2500kJ, so half an avocado is too much if you include lean protein, vegetables and good-quality carbohydrates.



Unsalted nuts are one of the best snacks you can eat. They fill you up, help to lower cholesterol and provide good fat, fibre and protein.

Healthy portion: 30g (765kJ)

One lady-sized handful is about 30g and perfect for snacking. It adds 2.5g fibre to your daily quota and helps regulate blood sugar levels.

Oversized portion: 90g (1811kJ)

Three handfuls and you’ve consumed more in kilojoules than is recommended for a small meal.



With 100g providing more than half the suggested 500mg of omega-3 fatty acids per day, salmon also provides protein and potassium.

Healthy portion: 150g (891kJ)

This is the entire daily omega-3 recommendation (1000mg is recommended for those with cardiovascular disease) and has 29g protein.

Oversized portion: 250g (148kJ)

In a shop the salmon portions are usually too small to cut in half and too big for one serve. Trim it down to 150g and save the rest for the next day.



It contains saturated fat but is a good source of calcium and protein. Just don’t eat too much.

Healthy portion: 30g (507kJ)

The size of a small matchbox, 30g cheese provides 507g energy, 7g protein and 230g  calcium: that’s more than 20 per cent of the daily amount of calcium recommended for woman under 50.

Oversized portion: 80g (1352kJ)

Each 20g slice of cheese stacks on 338kJ, and four slices adds close to 19g of saturated fat.