Portion Control

AM I EATING TOO MUCH?

After we've eaten the body takes about 20 minutes to register its full by releasing satiety hormones in the brain. This means that it is really easy to eat lots without even realising your body is full. Over time this can lead to weight gain. With a busy lifestyle eating healthy and mindfully can be challenging so here is some super simple tricks for eating a well balanced diet and recognising if you are eating too much.

WHAT SIZE PLATE SHOULD I HAVE?

Serving sizes and plates have gradually gotten bigger over the years. Bigger isn't always better so aim for a dinner plate or bowl less than 25cm in diameter.

WHAT SHOULD MY PLATE LOOK LIKE?

It is important to eat a wide variety of foods. This is because foods contain different vitamins and minerals so by eating a wide variety ensures your getting the best nutritional benefits from all of them. An easy way to know if your having enough variety is by eating a plate full of colourful foods rather than foods that are all the same colour.

A HEALTHY PLATE SHOULD LOOK LIKE:

  • 1/4 plat of carbohydrates

  • 1/2 plate of vegetables

  • 1/4 plate of lean protein

WHAT TYPES OF FOOD SHOULD I HAVE?

  • Carbohydrates

    • Pasta, Rice, Bread, Cereal, Sweet Potato, Corn.

  • Lean Protein

    • Fat cut-off meats, Skinless chicken, Fish, Tofu, Eggs, etc.

  • Vegetable/Salads

    • Carrot, Zucchini, Broccoli, Tomato, Peas, Spinach, Beans, Beetroot, Cabbage, Bok Choy, Eggplant, Cauliflower, Brussel Sprouts, Squash etc.

HOW MUCH SHOULD I HAVE?

Food comes in different shapes, sizes and textures therefore the serving sizes of food can vary. A rule of thumb is to use your hand as an easy portion control guide. This is especially handy when eating out at restaurants, cafes and take aways when you don't know how much you should have!

  • Cupped hands

    • Serving of vegetables/salad

  • Palm size

    • serving of lean protein

  • Clenched fist

    • Serving of carbohydrate

  • Thumb size

    • serving of fats/oils/spreads

HOW CAAN I FEEL FULL WITHOUT EATING TOO MUCH?

Eating more mindfully by being aware of what you are eating and what you are feeling when you eat is another easy way to recognise your hunger signals in the first 20 minutes. The 'TTFF' (Think/Taste/Feel/Focus) mindful eating plate below can help guide this. Remember to stop eating once you feel satisfied, not full.

  • Think

    • Process your thoughts and direct them towards your stomach. Is it rumbling, making noise?

  • Taste

    • Eat your food slowly, taking notice of textures/flavours/smell sensations of each chew. Take smaller bites feel the food move into your stomach.

  • Feel

    • What are your emotions ? Are you stressed/tired/bored when you are eating? Take 3 deep breaths before eating and focus on food rather than these emotions.

  • Focus

    • Be aware of your body in the space of the room. Turn off the tv and phone and sit down at a table without distractions.