Portion Control

Blog > Portion control

08 July 2019

Portion control

Portion control of food doesn't always mean you need to eat small amounts or count how many pieces of food are on your plate. If you are eating too much you may be able to retrain your brain to see a smaller portion as satisfying. Try these simple tricks to keep control of your portion sizes.

Perfecting your portions

Change the size of your plate

Your usual portion size will look larger and more filling on a smaller plate. A smaller plate can also prevent you from overloading food because there is less space.

Avoid doubling up on carbs

If your meal already includes a starchy carbohydrate avoid adding bread, naan or chapaatis. This can double up your portions therefore if you would like bread on the side it is best to cut down the amount of starchy carbohydrate in your meal, e.g.: smaller portion of pasta for a side of garlic bread.

Try using measuring cups

Try using measuring cups to help you get the right portion sizes for your meals. You don’t need to have special cups, use any teacups, mugs or containers that work for you.

Select your seconds carefully

If you are not full, think about the food that you can have more off. Go for an extra portion of salad or vegetables instead of your main meal again. Try finishing your meal with fruit such as an apple or some dark chocolate squares. Instead of dessert why not try some sweet dates?

Don't pick at leftovers

There can be temptation to finish your family’s meals if they go unfinished (children’s or grandchildren’s) or to nibble at leftovers. Although wasting food isn’t best practice, it doesn’t mean you need to finish off everyone else’s portions.

Avoid the temptation when and where you can. And if you find it is a regular occurrence, try to plan meals that can use up the leftovers, or cook smaller meals in general to avoid waste.

Follow the 20-minute rule

Do you feel like seconds? Try waiting 20 minutes before taking a second helping as it can often take a little while for your stomach to register you are full after you have eaten.

Source: British Heart Foundation

Learn more about nutrition from CS Healthcare

We have a number of blog posts about healthy eating. Try Eat right to boost your brain or The best foods to eat for maintaining a healthy digestive system to get yourself started.

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