Top tips to help reduce your portion sizes

Did you know eating an extra 100 calories a day can lead to weight gain of 4.5kg (10lb ) a year? Watching your portion sizes is a great way to prevent this. Whether you are eating in, eating out or food shopping, the following tips and advice will help you get your portion sizes right.

Eating in

Eat slowly

Use a smaller plate

Fill half of your dinner plate with vegetables or salad

Instead of eating from a large packet, serve a single portion into a bowl.

Serve food on individual plates to avoid second helpings

Freeze or chill left-overs right away so you are not tempted to go back for more

Avoid eating while watching TV as it’s easy to overeat when you are distracted.

If you enjoy a high calorie snack, have the on-pack serving size (e.g. one scoop of ice cream )

Alcohol contributes to calorie intake. If you enjoy an occasional glass of wine or beer have a small one rather than a large one, and be careful with your measures at home.

Eating out

If you order a high calorie food such as pizza or chips, order a small size

Order a half portion, have a starter as your main meal or split a dessert with a friend

Forget what your mother said. You don’t have to finish your plate. Ask for a “doggy bag” and take your leftovers home

Food shopping

Don’t buy the foods you tend to overeat

Make a list so you only buy what’s needed

Check the number of portions in pre-packaged foods – a pack may contain more than one portion

If you are buying treat foods buy snack sizes and only have one

Buy single portions “on the go” so you won’t be tempted by bigger pack sizes

Remember, children are smaller and don’t need adult-sized portions on their plates. Children and teenagers should be encouraged to try everything on their plate but be sure to let them decide when they have had enough – never force them to finish everything on their plate.

 

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