The power of meal prep & portion control
When it comes to wellness and weight loss, the term ‘portion control’ gets a lot of airtime. But what does it actually mean, in real life? Woolworths Registered Dietitian Cindy Chin gives us the low-down.
What does portion control mean to you?
It means having a good sense of what a reasonable portion size is, that will meet our nutritional needs, and that will not result in an excess in kilojoule intake. It also means being mindful about how much we’re eating to ensure we don’t overeat more than our bodies need. It’s important to adjust our environments so that eating smaller portions and choosing healthier foods become habitual and easy, especially in a society that encourages overconsumption and ‘super-sizing’.
Do you have any practical suggestions on how we can reduce our portion sizes?
Yes, there are actually a number of useful ways to apply this, including:
- Use smaller plates, bowls and utensils when dishing up your food.
- Use plates with a darker colour rim.
- Use smaller glasses for serving sugar-sweetened beverages and alcohol.
- Eat at a table (whether on your own or part of the family) rather than snacking in front of the television. The point is to focus on and experience what you’re eating, not what you’re watching or reading.
- Eat slowly – remember that the brain takes time to register that the stomach is full.
- Use smaller plates, bowls and utensils when dishing up your food.
- Use plates with a darker colour rim.
- Use smaller glasses for serving sugar-sweetened beverages and alcohol.
- Eat at a table (whether on your own or part of the family) rather than snacking in front of the television. The point is to focus on and experience what you’re eating, not what you’re watching or reading.
- Eat slowly – remember that the brain takes time to register that the stomach is full.
It sounds like planning is a big part of it? It’s a plan to succeed, kind of thing?
Definitely, knowing what you’re going to eat and having it available means you’re less likely to make an unhealthy last-minute food choice. If routine helps you stick to a plan, give yourself two or three easy (and healthy) options for each meal that you can incorporate into your week. The key is to make it easy to eat smarter, healthier portions. So it’s a good idea to have healthy foods visible and readily available – for example keep some cut up vegetables and fruit on hand, and fruits that are quick to peel. Take at least one fruit and vegetable to work for lunch every day. It also helps to buy small, individually packed snacks to prevent overeating.
Speaking of snacks, what’s your advice there?
Snacking has a bad name because many people choose high fat, high kilojoule foods to snack on. But healthy snacks can help bridge the gap between main meals, keep blood sugar levels regular, and help with appetite and weight control by preventing cravings and overeating.
And what would qualify as healthy snacks?
Go for ‘whole food’ and fresh produce. These are more likely to contain the nutrients your body needs to function as well as possible. Good examples are raw or cooked vegetables such as baby carrots, cucumber sticks and Rosa tomatoes, served with a butter bean dip or veggie hummus. Fibre-rich snacks are also a good option – like wholegrain crackers with mashed avocado, and small portions of seeds, unsalted nuts and dried fruit.