My plate - vegan portion control guide, top view

The Problem With Portion Distortion

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One third of the population in North Lincolnshire are obese and this is largely down to over eating as our portion sizes are getting bigger and bigger.  According to the British Heart Foundation people’s views on portion size are distorted and when we are presented with bigger portions we are likely to eat more food. When measuring out cereal the average person serves nearly 50% more than the recommended amount. Here are a few tips on how you can manage your portion sizes and avoid over eating.

Don’t skip meals

When you’re starving your eyes become bigger than your belly and that’s when you make yourself a huge serving of dinner. The best way to avoid this is to make sure you eat 3 proper meals throughout the day. Try to not go without eating for more than 4-5 hours, and if you can’t make it to lunch or dinner reach for a healthy snack like a small handful of nuts or a piece of fruit.

Change your plate

The smaller your plate the more food it looks like you have which means you are less likely to pile your plate high. So try and downsize your plates to control your portion size.

Drink water

Drinking water before every meal may help you consume less calories before that meal. Drinking a glass of water can help to give you a sense of fullness which means you are less likely to overeat.

Add vegetables first

When dishing out your dinner pile on the vegetables first as there is no real limit to how much veg you can eat, that way if your plate looks pretty full already you won’t feel the need to pile on more protein, carbs or other higher calorie foods.

80% rule

There is a rule that when you feel 80% full that’s when you should stop eating. Eventually you will be able to control your hunger which will lead you to make smaller portions. Remember you don’t have to finish off the food on your plate just because it’s there especially if you are already full.

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