Portion sizes matter

Over eating too much of a good thing can lead to increased weight. We at Wesley Corporate Health hear from many clients that although they feel they're eating the 'right' foods, they are still overweight. The answer to this puzzle is often confusion over correct portion sizing.

A simple way to work out what size your portions should be is to use your hands!

Harvard University has also released a new 'food plate' to explain what portions of our diet should be taken up with the various food groups. It's important to remember however that there can be a big nutritional difference between the types of grains and proteins you choose. Always opt for wholegrain, low GI grains such as brown rice, brown pasta, oats and quinoa. With protein choose sources low in saturated fats - fish, legumes (eg red kidney beans or chickpeas), tofu or chicken. Dairy should preferably be low in fat as well.

Why do we often have portion distortion?

· We are all unconsciously persuaded to eat more because of factors like marketing, packaging and our environment. Often, the most cost effective option is to order larger meals and extra foods with ‘meal deals’ and consumers are naturally attracted to options that are value for money.

· Larger dinner plates and wine glasses have become fashionable leading to larger serving sizes both at home and when eating out.

· The serving size for so many common items has increased drastically in the last 20 years.

à Flavoured milk has gone from  an average size of 300mLs (220 cal) to 500-600mLs (440 cal)

à An average size mars bar used to be 30g (135cal) but is now sold at 80g (370cal)

Tips for portion control:

· Put out smaller bowls, plates and glasses so that smaller serving sizes fill the plate and appear larger

· Don’t eat straight from a packet. You may eat more than you realize. Take out the right portion and eat it from a plate.

· Eat three small meals and 2 snacks—This pattern keeps your metabolism boosted and avoids becoming excessively hungry and making poor food choices

· Choose foods low in GI—The slower and more sustained release of energy from food leaves you feeling satisfied for longer

· Do not serves meals buffet style; set out one plate with the proper portion already dished up

· When eating out, order an entrée size main meal and/or share a dessert with someone instead of getting your own

· If you cook in large batches, freeze what won’t be served right away in smaller portions so you won’t be tempted to finish eating the whole batch before it spoils

· Measure your food for a couple of days to get an idea of exactly how much you are eating. Use a set of kitchen scales and measuring cups.

· Eat slowly and mindfully. Focus on all aspects of the meal such as smell, texture, temperature and flavour. Listen to cues from your body and recognize when you are satisfied.

· See an Accredited Practicing Dietitian for a personalized plan to manage portion control

If you are wanting to lose weight, aim for mid meal snacks that equate to around 100 calories. Some suggestions include:

· Tub of reduced fat yoghurt or dairy snack

· Piece of fruit—1 x large or 2 x small

· 2 x vitaweats with 1 slice of cheese

· Soup in a Cup

· 250mL fruit juice or popper

· Nuts—20g equates to 14 cashews/ almonds, 25 pistachios or 6 macadamias

© Wesley Corporate Health (2011) - This article is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.