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.
