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Research shows that people tend to overestimate their portion size.

While listening to your body and understanding your personal nutrition needs is vital, there are some simple portion control strategies that you can use to help manage your food intake if it’s something you struggle with.

1. Use smaller dinnerware.
Using a larger plate or bowl can cause individuals to add more food to their dish. The next time you’re putting a meal together use a smaller plate or bowl, or use one that makes your dish look robust and full.

2. Don’t eat out of the packaging.
Instead of eating directly out of the box, bag or package, add your food to a plate or bowl before eating.

3. Plan meals in advance.
Instead of waiting until the last minute to decide what to eat, and arguably the moment you’re over-hungry, plan your breakfast, lunch and dinner before the day begins.

4. Start with produce and protein
When you’re building a meal, ensure that you add a source of protein and produce to your plate and start by eating them first; they are the most satiating foods and will help to keep you full for longer periods of time.

5. Use the hand portion size method.
This simple yet highly effective method of estimating portion sizes is a great portion control tool because it’s easy to use, portable, and relative in size to the individual.

6. Use the hunger-fullness scale.
The hunger-fullness scale is an intuitive eating tool that we can use to get in touch with our internal cues and can help us re-learn how to tell the difference between true, physical hunger, and psychological hunger that is caused by emotions.

7. Pre-portion prepped food.
Whether you’ve made baked oatmeal, a pot of soup, or a lasagne, once it’s cooked and cooled, store portions in individual containers as opposed to leaving them in the pot, pan, or baking dish.

8 & 9. Eat slowly and without distraction.
Instead of eating in front of the TV or your smartphone, plate a meal, sit down at the table, and take your time to savour every bite. ❤️

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