Portion control tips

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Portion control isn’t about weighing every morsel of food before it passes your lips, it’s about understanding how easy it is to overeat.
This is because much of our weight gain comes not only from what we’re eating, but from how much we’re eating – and even nutrient-rich and healthy foods, when eaten in large quantities, can result in a kilojoule intake that is more than we need.

  1. Eat off smaller plates: This can prevent you from overeating. Eating off a big plate might tempt you to finish all the food, even when you’re already feeling full. Also, when eating foods like chips or sweets, it’s best to pour the contents into a small bowl, so you can see exactly how much you are eating rather than blindly eating from the packet.

  2. Divide your plate: Fill half the plate with a variety of veggies, a quarter of the plate with lean proteins like chicken or fish, and the remaining quarter of the plate with whole grain starchy carbohydrates or legumes. Dividing the plate ensures that you get a healthy balance of nutrition.

  3. Check food labels: Labels give you a clear indication of the amount of kilojoules and nutrients available in a product. Looking at the label can help you determine how much you should be eating.

  4. If you’re struggling to figure out how much you should eat and need help starting out, choose our individual portion ready meals – these meals are portion controlled without you having to do any work.

  5. Restaurant portions tend to be larger. Consider sharing with a friend or asking the waiter to pack half of the food as a take-away.

  6. Are you hungry… or thirsty? Quenching your thirst with water before filling up with food can also help you control your portion size. Sometimes we think we are hungry, when in fact we are thirsty. Always have a glass of water nearby.