Tips for tracking food if you travel a lot

Being away is always tricky as you have less control over your meals. Our advice is to try and select meals with separate ingredients that you can individually estimate the calories in. For example roast chicken with new potatoes and vegetables, rather than a meal such as risotto or lasagne where you have no idea of what went into the recipe.

It is helpful to have a visual reference of a portion size – for example what 100g of new potatoes or 100g of cooked pasta or rice actually looks like on your plate. It is worth weighing out a few foods at home to get a feel for this, and making yourself aware of the calorie content of such a 'serving'.

For your information, here's what a healthy amount looks like: