Portion size
To maintain a healthy body weight, we need to balance the energy we take in from food with the energy that we use up through activity.
The food we are eating is part of the problem - often, it is
loaded with fat and sugar so you only need to eat a little to get
more energy than you need. The extra, unused energy leads to weight
gain but in many cases, people are simply eating larger
portions than ever before.
Top tips for portion control
So to stop yourself putting more weight on and maybe lose some
weight, you will need to keep an eye on the amount of food you eat,
and think about cutting it down. Here are our ideas for being
portion-savvy.
At home
- Eat off a smaller plate - you are more likely to eat less
food.
- Fill your plate up with lots of vegetables (except for
potatoes). They are low in calories, good for you, and will help to
fill you up.
- Be careful when you read food labels. A 'portion' of food as
defined by the manufacturer may not be the same as a healthy-sized
portion.
- Cook smaller quantities of food. This will reduce the
temptation for second-helpings.
- After you've served yourself, refrigerate or freeze leftovers
so that you're not tempted to have seconds.
- Use smaller amounts of spreads or fillings and choose low fat
varieties.
- Don't eat from the bag - place foods in a bowl so you can see
how much you're eating.
Eating out
- If you're eating out at night, think about what you eat during
the rest of the day. Don't skip meals - this might make you overeat
later. Instead, plan to eat lighter meals earlier on in the day so
you don't take in too many calories.
- Have a salad as a starter. And don't commit yourself to
ordering a dessert until you've finished your main course.
- If you're eating a meal with lots of dishes, like tapas or dim
sum, be careful how many you order.
- If you have a choice, order regular portion sizes instead of
large ones.
- Try splitting a starter or side dishes with a friend - it's
sociable and will cut down on your calorie intake.
- Do not feel you have to clear your plate. It can help to decide
in advance what you're going to eat and push the rest to the side
of the plate.
- Ask for food the way you want it. You could for example, ask
for sauces on the side. These can be high in fat, so you can get
more control over how much you put on your meal.
In the UK, unhealthy diets and inactivity are tipping this balance and leading to higher levels of obesity.