Irish people need to cut down on the portion sizes of most foods they are eating, a new report has found.

According to the report by Safefood, many consumers believe that portion sizes are only relevant to people who are dieting, and are not an issue at all for men or younger adults.

Furthermore, if products are classed as ‘low fat' or ‘reduced fat', many people consume larger portions believing them to be lower in calories than they actually are.

"While we are now familiar with the idea of healthy eating, we're probably less familiar with the idea of healthy portion sizes. Traditionally, we've been brought up to finish everything on our plate and we tend to equate bigger portions with generosity and value. But with two in three adults overweight or obese, the issue of portion size is relevant to all of us and we need to cut down on the portions we're eating of most foods," commented Dr Cliodhna Foley-Nolan of Safefood.

She pointed out that eating just 100 extra calories per day can lead to a weight gain of 4.5kg (over 9.5lbs) in a year.

"This can easily happen. We know from previous research that some takeaway portions contain enough food for two people, while the portion size of some manufactured products have increased significantly since the 1990s. And when it comes to foods with a ‘halo' of being somehow healthier, these are viewed as a licence to enjoy a bigger portion," she noted.

In fact, the report found that among takeaway foods, the biggest increases in portion sizes since the 1990s have occurred in donor kebabs (177% bigger), spring rolls (101% bigger) and battered sausages (92% bigger).

Meanwhile among baked goods, there has been a threefold increase in the average portion size of croissants, eclairs and jam doughnuts, while Danish pastries and muffins are four times bigger.

The report found that in the late 1990s, the average weight of a Danish pastry was 47g. In 2010/2011, this had risen to 250g - an increase in portion size of 436%.

The research in the report was carried out by a team from the University of Ulster and it found that using everyday, practical items such as measuring cups and different sized spoons helped people to keep track of their portions.

Other tips identified by consumers as helpful included filling up on fruit and vegetables, drinking plenty of water and eating more slowly. Eating until satisfied, rather than full, was also found to be helpful.

To help people keep track of what they are eating, Safefood has developed a portion size guide on its website so consumers can see the type of portions they should be eating. To view the guide, click here