More gravy? Another spud? What harm can it do, we ask, as we squeeze another morsel on to an already heaving plate. The answer, sadly, is quite a lot.

更多肉汤？再来一个马铃薯？当盘子里已经盛满了食物，却还要再挤进一小份的时候，我们问这会带来什么危害。令人遗憾的是，这会带来相当多的危害。

Shockingly, two-thirds of us are already overweight or obese and the average British woman is 1st 7lb (9.5kg) heavier than in the Sixties. Men have piled on 1st 9lb (10.5kg). The reason, it seems, is spiralling portion sizes.

令人震惊的是，我们中的三分之二已经超重或过度肥胖，而英国的一般妇女比六十年代时要重9.5公斤，男子比之则要重10.5公斤。

The portion sizes you should be sticking to at any one sitting are shown in the pictures. And of course, they're always much smaller than you think...

如图所示，图中是在任何一次用餐时，你应该坚持的食用份量。当然，他们总是比你想象中的要小的多……

The size of a chicken portion should be the same size as a bar of soap.

一块鸡肉的份量应与一块肥皂的大小相同。

Don't exceed the size of a pack of cards when you're eating red meat, such as steak.

当你吃红肉的时候，例如牛排，其份量不要超过一张扑克牌的尺寸。

A piece of oily fish should be the same size as a mobile phone.

一片富含油脂的鱼应与一部手机的大小相同。

For cooked pasta, imagine the size of a tennis ball to estimate the correct portion size.

对于煮好的意面，想象一下一个网球的大小来估计一下意面的正确份量。

Fill a coffee mug with dry cereal to get an indication of the size of a portion of dry cereal.

往一个咖啡杯中装满干麦片，就可获得干麦片的食用份量。

Is the size of your piece of bread no bigger than a five pound note? If so, it's the right size.

你的面包片还没有一张5英镑的纸币大？如果是这样的话，则大小合适。

Imagine the size of a lightbulb when doling out portions of fruit.

在发放水果的时候，想想一个灯泡的尺寸。

Fill your glass with greens, not wine, to get an idea of how many green vegetables you should be eating.

在你的玻璃杯中装满绿叶蔬菜，不是酒，就可得出你应食用的绿叶蔬菜的份量。

Chocolate and make-up are some women's weaknesses - use one to signify the size of the other.

巧克力和化妆品是一些女人的弱点——用化妆品的尺寸来表示巧克力的大小。

Judge the number of raisins you should be eating by the size of a matchbox.

根据火柴盒的大小来判断你应该食用的葡萄干的数量。

Measure your nut butter by the dimensions of a golf ball and your portion size will be correct.

根据一个高尔夫球的尺寸来衡量你的果仁奶油，它的份量会是正确的。

Is the potato you're planning on eating the same size as a computer mouse? It should be to be the right size.

你要吃的土豆和一个电脑鼠标一样大？这应该是正确的尺寸。

Find out if the amount of butter you're eating is correct by measuring it against the size of a die.

通过衡量一个骰子的尺寸来弄清楚你要食用的黄油的份量。

A cupcake that's the same size as a make-up compact is the correct size for a portion of cupcake to be.

纸杯蛋糕的正确食用份量与化妆粉盒大小相同。

A portion of nuts should be the same size as a book of six stamps.

坚果的份量应与6枚邮票的尺寸相同。

Find out how much popcorn you should be eating by measuring it against a roll of sellotape.

通过测量一卷塑料胶带来弄清楚你应食用的爆米花的份量。