Portion sizes: are yours too big?

For weight control, although what you eat is important, how much you eat is also essential, and managing your portion sizes is the first step in helping to control your weight. Eating smaller portions of food is one of the easiest ways to cut back on calories, but it can also be one of the most challenging.

A recent study showed that when standard and large portions of pasta were served to customers, both groups ate nearly all the food served, and both were satisfied with their portions.¹ Here’s how you can keep your portion sizes in check:

When eating out

• Remember that you don’t need to clear your plate! Eat slowly and stop when you’re full. Ask for a doggie bag for the rest.

• Have a light starter and try waiting until you have eaten your main course before you order a pudding. You never know, you might already be full!

• Although it feels like good value for money, in fast food restaurants don’t be tempted by ‘super-sizing’ your meal.

• For a healthy dessert option, go for fresh fruit or sorbet. Or share with a friend.

• If you’re planning to eat out at night, eat smaller and lighter meals during the day.

At Home

• Beware of ‘unconscious eating’ when we are not aware of how much food we are consuming. e.g. eating in front of the TV.

• Don’t ‘eat from the bag’. When snacking, place a few crisps, crackers or biscuits in a bowl

• Freeze leftovers so that you’re not tempted to have seconds.
 
• Fill up on vegetables. They’re low in calories, good for you and count towards your 5 a day.

5-A-Day Fruits and Vegetables

We all should be eating 5 or more portions of fruits and vegetables each day to stay healthy. A portion is equivalent to 80g (about 3 ounces) in weight of any fruit or vegetable.

Remember that potatoes don’t count as a portion because they’re a starchy food like rice and pasta.

_{1. Reference: Rolls, B.J., Morris, E.L. and Roe, L.S. Portion size of food affects energy intake in normal-weight and overweight men and women. American Journal of Clinical Nutrition, 2002;76:1207-1213.}

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