Health & Fitness

How to Control Portion Size

Whether you’re on a diet or living a healthier lifestyle, overeating can be easy; here’s how to make sure you’re eating the correct amount of food for each meal.


It can be easy to eat more than you should – one thing very few of us do, is control our portion sizes.

That means ditching big breakfasts, large lunches and dense dinners and being more accurate with your food servings.

Jane Hodgson from commented: “It’s important to know the exact portion sizes of each food group, especially if you’re looking to lose or maintain your current weight.

“Measuring an accurate portion size can be tricky, particularly if your eyes are feeling bigger than your belly, so knowing the best ways to avoid this are essential.”

Need some tips in how to control your portion sizes? Read on for some essential everyday ways:

Measure accurately

It might seem time consuming to correctly measure out the exact millilitres of oil or a portion of pasta by tablespoon, but it’s still the most accurate way to work out your serving size.

Use your hands

If the scales are a tad too far for you, use your hands instead. For example, a portion of meat or poultry is roughly the size of your palm, cheese works out the size of about two thumbs and a portion of fruit should fit the size of your fist.



Use small plates

Overeating can often be attributed to the size of the plate you are serving on, as the larger the surface the more likely you are to try and fill it. Smaller plates will make your meals appear larger, helping you to reduce excessively big portions.

Gadget up

If you are prepared to spend a little cash to help work out your helpings of food then there are plenty of useful gadgets that can help. Tools such as portion scoops, spaghetti measurers and portion plates are most ideal.

Stick to the 20-minute rule

If you still feel hungry after eating, make sure to leave at least 20 minutes for your food to settle before going back for seconds. This will give you time to digest the food you’ve already eaten, and should help put a stop to any feelings of hunger.



Gauge when you’re full

Try to gauge when you are feeling about 70-80% full and then stop, otherwise you’ll end up gorging on far more than your recommended number of portions.

Meal-prep for accurate portion size

Preparing your lunch and dinners in advance allows you to measure out an appropriate portion size for each meal, saving you from the temptation to cook excessive amounts of food when it comes to eating.

Don’t skip meals

Skipping meals will only serve to make you feel hungrier once you do decide to eat, and the more ravenous you feel when cooking the more likely it is that you’ll bite off more food than you can chew.


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