Portion awareness

It can be difficult to resist the temptation to eat more but here are a few tips for ‘portion awareness’ when at home:

• Use smaller plates. You are likely to eat less than if you use a large plate.
• Load your plate with vegetables or salad. These are both low in fat and calories and are good for you as well. Vegetables especially can fill you up.
• Drink water with your meal as this will help to fill you up.
• Read the food labels on the back of products but be aware that the manufacturer’s definition of a portion may differ from yours.

And, be careful between the amount shown for 100 grams and the whole portion.

• Cook smaller amounts of food which will reduce the urge for a second helping.

These are things you can apply at home. Eating out takes a bit more thinking about as it can be very easy to eat more than you should, especially if you have consumed alcohol as well.

• Skip the starter or choose fresh fruit or a salad.
• Share a starter or side dishes with a friend.
• Choose regular portions rather than ‘supersize’.
• Ask for a healthy alternative: this means no sauces or mayonnaise, or grilled instead of fried.
• Be careful with food which comes with lots of side dishes such as Chinese or Tapas. Choose these carefully and limit the number you have.
• Don’t feel that you have to eat everything on your plate. It is acceptable to leave something on the plate so push it to one side.

Salads, fruit and vegetables can be eaten in large amounts as these contain very few calories as well as being low fat. But, make sure they are not loaded with sugary sauces or high fat dressings.

And, if you enjoy drizzling olive oil on your salad then just be aware that it is highly calorific. It is very good for the heart and contains omega 6 which is vital for cardiovascular health, but it contains a high number of calories. It is easy to get carried away with the fact that it is good for you but use it sparingly.