Managing portion sizes

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’ – this is 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 fruit 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.

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