Get back on track when it comes to portion sizes with our portion control tips
As the Christmas season draws to a close and we go back to our regular routines, it might be time to think about getting back on track when it comes to healthy eating, and one way to do that is portion control. Over the festive period we think nothing of having buffet food for breakfast, copious amount of carbs and party food for dinner and not to mention mounds of chocolate in-between, but as our regular lives resume it’s good to get into the habit of healthy portion sizes.
If you’re looking to lose weight and shed those Christmas pounds after over-indulging, be wary of your serving sizes if you want your waistline to shrink. Portion control can go a long way when it comes to losing weight, and can help us consume the correct amount of calories, making it just one of many great weight management tools. Follow our portion control tips below to help get you back on track!
Use your plate as a guide
As well as using smaller plates or bowls to cut down on portion sizes, you can also use them to determine the portion sizes of each component of a healthy meal. For example, half your dinner plate should be filled with healthy veg or salad, a quarter of the plate should be made up of protein, this includes meat, poultry, fish, eggs, dairy, tofu, beans and pulses, and the last quarter of the plate should consist of complex carbs such as starchy vegetables and whole grains.
It's important to remember that this is a rough guide and of course would depend on your dietary requirements. To make it even easier, some shops even sell portion control plates which outline clearly what food goes where!
Alternatively, use your hands as a guide
Another super simple way to make sure you’re getting the right portion sizes is to use your hands. No need to spend money on scales, measuring jugs or any fancy equipment, your hands can be used as a great tool for portion control.
A rough guide for each healthy balanced meal is as follows :
- High-protein foods: One palm-sized serving for women and two palm-sized portions for men — these include meat, fish, poultry and beans
- Vegetables and salads: One fist-sized portion for women and two fist-sized portions for men
- High-carb foods: One cupped-hand portion for women and two for men — such as whole grains and starchy vegetables. We often overestimate how much rice or pasta we need, so often end up getting the portions massively wrong. Using your hands to navigate portions is a great way to ensure you never make too much again
- High-fat foods: One thumb-sized portion for women and two for men — such as butter, oils and nuts.
Stay hydrated
You may have heard us say this a lot when it comes to keeping in shape and dieting, but drinking water really is an essential part of keeping on track. Drinking water up to 30 minutes before a meal can help you feel fuller, and also helps you to distinguish between thirst and hunger.