You must show how your choice of dishes has the right portion control. But how do you know?

An average man needs 2,500kcal a day for a healthy body weight.
An average woman needs 2,000kcal a day for a healthy body weight.

Our video link shows how to use The Nutrition Program for portion sizes

Exam board NEA 2 marking statements

Planning  – Accurate portion control was evident Eduqas

Accurate and excellent knowledge of nutrition is demonstrated AQA  – need to have portion sizes to do this

Presenting – Demonstrates excellent portion control OCR 

You can check the portion size for meat, fish, chicken, fruits and vegetables on BUPA website

It’s a good idea to check out portion sizes of your favourite dishes using supermarket ready meals.

Sainsbury’s Ready Meals (Be good to yourself) give clues and their site shows portions.

• Fish pie  weighs 450g serves 1 and provides 369kcal
• Spinach and ricotta cannelloni weighs 400g serves 1 and provides 357kcal
• Red Thai vegetable curry and rice weighs 350g serves 1 and provides 376kcal
• Smoked haddock risotto weighs 380g, serves 1 and provides 402kcal

What about the puddings?

• Apple and blackberry crumble portion weighs 60g, serves 1 and provides 217kcal
• Lemon meringue pie portion weighs 100g serves 1 and provides 296kcal

So for your GCSE Food Preparation Assessment choose

Main course 350-400kcal portions – don’t forget you may serve with rice and vegetables

Desserts about 300kcal and portion 60-100g

Nadiya Hussain’s Pear and Blackberry crumble recipe which serves 4.

Each portion provides 856kcals – the average supermarket dessert provides 200-300kcal.

If portion serving were increased to 8 then the portion is reduced to 428kcal which is a healthier option.