Controlling food portion sizes
Over the years the portion sizes of food has been increasing. Studies have shown
that our idea of what is a normal portion of food has also increased. We have got
used to eating larger amounts and this is one of the things which has been linked to
the increased incidence of obesity.
It is possible to eat a wide variety of foods and still control or lose weight. Remember
that there are no foods that are “bad” in themselves – it could be the amount that is
being eaten is too large. If you are happy you are eating the right balance of foods
but think your portions are too big here are some tips to help you reduce them:
Assess how much you currently eat and start by reducing your portion size by
one third. Vegetables and salads can be used to fill the gaps on your plate.

Eat from smaller plates and bowls. Crockery sizes have also got bigger. An
adequate portion of food can seem too small when put on a large plate. We
suggest a dinner plate that is 10 inches or 25cms across and a shallow
dessert/cereal bowl that is 6 inches or 16cms across.

Look at the labels on packaged food for suggested portions sizes. Also,
check how many people that recipe said it should feed.

Measure starchy foods like pasta, rice and potatoes before you cook them.
You could weigh them or always use the same cup to measure out your
portion. Check whether the suggested portion on dried food packets is for the
product before or after cooking.

If you are cooking for more than one meal get the extra food ready for storing
before you start eating so you won’t go back for seconds.

Plan ahead. Make a menu and a shopping list and only buy what you need.

Avoid offers in supermarkets that encourage you to buy larger amounts of
food than you need e.g. “buy one get one free” offers or supersized packs.

Eat slowly and enjoy the taste of your food. That way you will have time to
become aware of how full you are. Aim to feel comfortably full and not stuffed
and don’t be afraid to leave unwanted food on the plate.

Where possible control your own portions and food choices. Eat what is right
for you not because there is food available or you think it will keep other
people happy.
Finally, there is no one portion size that suits everyone. Children need smaller
portions than adults, males often need larger portions than females and a tall, young,
active man will need larger portions than a small, inactive, elderly lady. Try to take
this into account when planning, cooking and serving meals for others.
If you would like further help with controlling your food portions sizes talk to your
support worker and/or dietitian. There is more information on portion sizes on the
Change for Life website - www.nhs.uk/change4life.
Saved in Shared drive/resources/controlling portions Draft