No matter how healthily you eat, you can still put on weight if you're eating too much of any sort of food.
Did you know that overeating by just 100 calories a day can lead to an 11lb increase in weight in a year? That adds up to nearly four stone in just five years.
That's similar to carrying around a heavy suitcase every day!
To make matters worse, food serving sizes today are far bigger than they were 30 years ago - this means we're consuming a lot more calories than we used to.
In fact, many of us no longer know what makes a normal portion − a problem known as portion distortion.
That's why we've launched our new portion control campaign and it all starts with a very simple message - be portion size wise.
We're encouraging everyone to be aware of how much they're eating and then ask themselves if it's the right amount or too much.
Portion control is not about stopping eating the foods you love; it's not about staring sadly at a lettuce leaf and it's not about hard to follow diets.
It's simply about eating the food you enjoy - but just eating less of it.
Cutting down a bit can make a big difference to your weight and your overall health.
Why not test yourself to sticking to smaller portions for a fortnight, by signing up to our portion control pledge (opens in a new window).
You can also get healthy eating and portion control hints, tips and advice by signing up to our Healthy Eating newsletter (opens in a new window).
The following documents are in Portable Document Format (PDF). You can download software to view PDF documents for free from the Adobe website (opens in a new window)
- What's the right portion for me (721KB)
- Fats - the facts (504KB)
- Five a Day (484KB)
- Meal planner (269KB)
- High fibre diet (1180KB)
- Portion Control handy hints (1096KB)
- What does 100 calories actually look like? (340KB)
- Sugar guidance (170KB)
- Balanced diet (391KB)
- Sweet food swaps (230KB)
- Savoury foods swaps (201KB)
- Calories in drinks (187KB)
- Food labelling (130KB)