Portion swap

The problem these days is larger portion sizes are more readily available. We often end up eating too much and not burning it off, without even realising we’re doing it.

6 top tips to find healthier portions

You don’t have to give up everything you like - start with a few swaps! Try these tips to avoid accidentally eating too many calories - sticking to these simple changes will help you towards a healthy weight.

Smaller plates instead

Swap big plates for smaller plates and you’ll have a smaller portion (it’ll look like you have more food too).

Fill up on fruit and veg

Fill your diet with fruit and veg instead of food that’s high in fat or sugar. Aim for a third of your plate to be vegetables. Or swap 1 large meal for a smaller meal, with fruit for dessert.

Eat a little slower

It takes time for our brains to register we’re full, so try and eat slowly. If you’re eating with friends or family try pacing yourself to the slowest eater.

Share packaged foods

Many foods and drinks are packaged for sharing, so if you’re eating by yourself avoid temptation and save some for later. Put snacks in a bowl and put the rest away and you’re likely to eat less.

Focus on your food

Eating distractedly e.g. in front of the TV, means we eat more without noticing or even enjoying it. Swap the TV for the table.

Aim to feel satisfied, not stuffed

When ordering takeaway go for the smaller portion, not the super-size one - the same goes for convenience food. At home, eat 1 plate of food, and try not to go back for seconds.