Tips to reduce your portion sizes
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, we have tips and advice to help you get your portion sizes right.
- 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.
- 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
- 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
Guides to healthy portions - Dairy (1 of 5)
- Cereals, breads and potatoes
- Fruit and vegetables
- Meat and fish alternatives
- Butter and oil
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.
Recent research shows that one in three people say they find it difficult to manage portion sizes.