You follow the rules: you eat your greens, you skip the junk. So why is that waistband a little snugger¹ than you'd like? It may not be what's on your plate, but how much.

你还在遵循着这些不二规则：吃绿色食物，杜绝垃圾食品。那为什么腰带还是那么紧呢？可能不是你吃什么的问题，而是吃多少的问题。

For when it comes to portion size, it seems we've lost all sense of, well, proportion.'Most people don't know what an appropriate portion should look like,' says Sian Porter, a consultant² dietitian³ and spokesperson for the British Dietetic Association.

因为一谈到食物比例的问题，我们可能就没什么概念了。英国饮食健康协会营养咨询师兼发言人西恩·波特称：“大多数人都不知道合适的比例是多少。”

'But even healthy food contains calories. You can make really healthy choices and still eat too much.'

“但是即使健康食物也含卡路里。你也可以在吃得很多的同时吃得健康。”

Good Health has the answer at hand - literally⁴.

实际上，健康的答案全在手上。

'The obvious advantage of using your hands is that you always have them with you,' says Sian Porter.

西恩·波特说：“用手来计算食物摄入量一个明显的好处就是你的双手一直都跟着你。”

MEAT: PALM OF THE HAND

红肉类：手掌大小

A serving of any meat should be the size of the palm of your hand (but not your fingers). The steak pictured is about 100g and the thickness of a deck of cards.

任何红肉类的摄入量应该是在手掌的大小（不包括手指部分）。图片中牛排的分量大概有100克，其厚度大概是一叠纸牌的厚度。

WHITE FISH: WHOLE HAND

白肉类（鱼）：整只手

White fish such as cod⁵, haddock or pollock is very low in fat and calories so the portion can be the size of your hand when laid flat, including your fingers (about 150g and 100 calories).

像鳕鱼、黑线鳕、波洛克鱼等鱼肉，脂肪和卡路里含量很低，所以其份量可以是你整只手平放的大小，包括手指部分（150克左右，约有100卡路里）。

UNCOOKED SPINACH⁶: TWO DOUBLE HANDFULS

生菠菜：满满的两把

This is how much raw spinach you need for one day (80g) - practically a whole bag - and the same serving size applies to any salad leaves.

这就是你每天需要吃的菠菜的量（80克）——几乎是一整袋——吃其他的蔬菜沙拉也是这么些量。

UNCOOKED PASTA: CLENCHED⁷ FIST

生意大利面：紧握的拳头那么多

This might look small, but pasta doubles in weight once cooked, as it absorbs water. There's 75g here, giving 219 calories.

这样看起来可能很小，但是意大利面煮过之后会变成之前的一倍那么多，因为它会吸水。这里是75克的意面，卡路里却有219克。

A portion of uncooked rice is also the size of your fist.

生米的量也要是拳头的大小。

CHOCOLATE: INDEX FINGER巧克力：

食指大小

A piece of chocolate the size of your index finger works out at around 100 calories (or about 20g), and this would be an appropriate treat.

一块食指大小的巧克力会产生约100卡路里左右（大概20克左右），而这些（食指大小的巧克力）可能就是比较合适的量了。