Controlling foodportionsizes
Over the years the portion sizes of food has been increasing. Studies have shown that our idea of what is a normal portion of food has also increased. We have got used to eating larger amounts and this is one of the things which has been linked to the increased incidence of obesity.
It is possible to eat a wide variety of foods and still control or lose weight. Remember that there are no foods that are “bad” in themselves – it could be the amount that is being eaten is too large. If you are happy you are eating the right balance of foods but think your portions are too big here are some tips to help you reduce them:-
- Assess how much you currently eat and start by reducing your portion size by one third. Vegetables and salads can be used to fill the gaps on your plate.
- Eat from smaller plates and bowls. Crockery sizes have also got bigger. An adequate portion of food can seem too small when put on a large plate. We suggest a dinner plate that is 10 inches or 25cms across and a shallow dessert/cereal bowl that is 6 inches or 16cms across.
- Look at the labels on packaged food for suggested portions sizes. Also, check how many people that recipe said it should feed.
- Measure starchy foods like pasta, rice and potatoes before you cook them. You could weigh them or always use the same cup to measure out your portion. Check whether the suggested portion on dried food packets is for the product before or after cooking.
- If you are cooking for more than one meal get the extra food ready for storing before you start eating so you won’t go back for seconds.
- Plan ahead. Make a menu and a shopping list and only buy what you need.
- Avoid offers in supermarkets that encourage you to buy larger amounts of food than you need e.g.“buy one get one free” offers orsupersized packs.
- Eat slowly and enjoy the taste of your food. That way you will have time to become aware of how full you are. Aim to feel comfortably full and not stuffed and don’t be afraid to leave unwanted food on the plate.
- Where possible control your own portions and food choices. Eat what is right for you not because there is food available or you think it will keep other people happy.
Finally, there is no one portion size that suits everyone. Children need smaller portions than adults, males often need larger portions than females and a tall, young, active man will need larger portions than a small, inactive, elderly lady. Try to take this into account when planning, cooking and serving meals for others.
If you would like further help with controlling your food portions sizes talk to your support worker and/or dietitian. There is more information on portion sizes on the Change for Life website - change4life.
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