Portion sizes of food and drinks have been getting bigger and bigger over time, and so have our waistlines. Some food and drink portions are now big enough for more than two people. One of the most important ways to manage your weight is to cut back on your food and drink portions. We’ve put together a list of tips to help you take control of your portions.
When eating out:
- Start your meal with a salad or soup
- Resist up-sizing or buying meal deals – these just add extra kilojoules and encourage you to overeat
- Order an entree size if the mains are large
- Share an entree or dessert with a friend
- Order extra vegetables or salad with your meal
- Don’t feel you have to eat everything on your plate
- Avoid smorgasbords -it’s too easy to overeat
- Get the balance right – fill half of your plate with vegetables or salad, one quarter with lean meat, poultry or legumes and the other quarter with rice, pasta, noodles or potato
- Start using a smaller dinner plate or try serving yourself a slightly smaller amount
- Eat slowly and use hunger as your guide. Wait 20 minutes after your meal before deciding if you need more food – it takes this long for your brain to tell your stomach that it’s satisfied
- Limit or eat smaller portions of foods that are high in fat and sugar. Avoid buying family value packs of these foods and drinks.
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