For decades, diet gurus have advised slimmers to simply ’eat less’ but while that mantra seems easy, it turns out that it’s harder than it sounds.長久以來，減肥達人總是告誡那些想減肥的人，一定要少吃點。這看起來很簡單，其實卻非常困難。

However, Emma Brown, a nutritionist says that broadly one portion counts as 120g of steak, one biscuit and just half a scone.不過，一位名叫艾瑪·布朗的營養學家卻告訴大家，其實只要每次只吃一份科學份額的食物就剛剛好，這一份食物可以是120克的牛排，一片餅干，或者半個英式茶餅。

Here she explains how much of each food group you should really be eating each day.她告訴我們每天每一種食物應該食用的分量。參見下表：

A portion of red meat is 120g and has 162 calories and 5.4g of fat. Although small amounts of protein regularly throughout the day are good for you, try not to have red meat too often.一份科學份額的紅肉重120克，含有162卡的熱量，5,4克脂肪。雖然吃小份額的紅肉能夠為你提供日常所需的蛋白質，不過最好不要經常吃紅肉。

A portion of fish is 125g which contains 271 calories and 18.8g of fat. A healthy diet should include at least two portions of fish a week, including one of oily fish.一份魚肉有125克，含有271卡熱量，18.8克脂肪。健康飲食應保證每周至少吃兩個份額的魚肉，包括一份油炸魚肉。

A portion of potatoes should be 235g with 172 calories per portion, Emma also advised eating the skin for extra nutrients.一份額重235克，有172卡熱量。艾瑪還建議大家吃土豆的時候帶皮一起吃，可以額外補充維生素哦。

Vegetables should be in portions of 80g, there’s 27 calories in these carrots and they count as one of your five a day.蔬菜的份額應為80克，一份額的胡蘿卜包含27卡熱量，每天應該吃5份額的蔬菜。

Fruit is also 80g per portion, with 28 calories in these blue berries, and Emma warned even overeating fruit or vegetables can lead to weight gain.一份水果重80克，一份藍莓的熱量28卡，艾瑪告訴大家，就算是蔬菜和水果，吃太多也會長肉肉的哦。

A portion of crisps is 30g, roughly equal to a normal packet of crisps, which contains 153 calories and 7.6g of fat.一份薯片有30克，正好是一包小號包裝的薯片的分量，包括153卡熱量，7.6克脂肪。

The portion size for biscuits is 14g - which works out at just one biscuit if your snack of choice is a Bourbon.一份餅干的重量是14克，如果你喜歡的是夾心餅干，一份額大概剛剛好是一塊哦。