Overcoming Portion Distortion
No matter how healthily you eat, you can still put on weight if you’re eating too much!
Food portion sizes today are far bigger than they were 30 years ago, which means we’re consuming a lot more calories than we realise. In fact, many of us no longer know what makes a normal portion – a problem known as portion distortion.
It is time to regain some portion control with these five simple tips:
- Eat with smaller plates and bowls. You’ll have a smaller portion and still feel satisfied.
- Aim for two portions of veg on your plate. This helps to cover your plate with low-calorie filling food, leaving less room for other energy-dense foods.
- When plating your meal, aim for about a fistful of starch (eg brown rice or sweet potato, or corn); and a palm-size of lean protein (eg chicken breast or lean steak).
- Eat slowly. It takes about 20 minutes for your stomach to tell your brain you’re full. When you eat fast, it’s easy to overeat.
- Turn off the television. Eating in front of the TV can mean you eat more without noticing or enjoying your food.
By implementing portion control you will manage your calorie-intake better, and this will lead to better weight control in the long-term.