Crunchy Peanut Butter - feature on food portions

Any fat - butter, oil, and spreads such as peanut butter (shown here) - should be a serving no bigger than a teaspoon

Salmon - feature on food portions

FISH: PALM OF HAND - One portion a week would give you enough heart-healthy fatty acids in your diet

Uncooked Spinach - feature on food portions

Sian Porter, consultant dietitian and spokesperson for the British Dietetic Association, reveals appropriate portions of basic foods.

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Sian Porter, consultant dietitian and spokesperson for the British Dietetic Association, reveals appropriate portions of basic foods.

Dairy Milk Chocolate - feature on food portions

A piece of chocolate the size of your index finger works out at around 100 calories.

Jacket Potatoes - feature on food portions

The potato here is giving 175 calories, but baking potatoes can be twice as big - so think about sharing

Cooked Steak - feature on food portions

The steak pictured is about and the thickness of a deck of cards

Mixed Nuts - feature on food portions

A good portion is what you can hold in a cupped palm. 'Try to eat nuts and seeds one by one'


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