How big is a portion? Use your own hand to estimate it

How big is a portion? A kitchen scale gives the exact answer, but your hand is always with you. Health bodies such as the British Dietetic Association, the British Heart Foundation and the NHS use palms, fingers and spoons to describe portions.

Try it: explore each food group by hand, check how your own palm compares with the 140 g reference, and build a dinner plate to see how it lines up with the Eatwell Guide. These are rough guides, not rules.