We’re not the type to weigh, measure or macro-count our food. Ain’t nobody got time for maths!
But if you’re always making too much at mealtimes, it’s helpful to know the basic rules of portion control.
Not only will it help you find your true appetite, but you’ll also be better prepared to plan nutritionally balanced meals.
1. Make at least half your meal vegetables.
If you’re eating mainly vegetables, you’ll find it very difficult to overindulge. Firstly, vegetables are very low in energy, and while we don’t worry about counting calories, it’s good to know that you can pretty much eat as many veggies as you like and maintain a healthy weight.
Secondly, veggies are full of fibre, which fills your stomach and stops you from overeating. Make sure you get at least two serves of veg per meal and fill your half your plate (or more) with vegetables.
2. Keep your protein “palm-sized”.
Serious question: when did we start eating steaks bigger than our head? A serving of protein should be about the size of your palm. Eating too much protein can leave you constipated and overfull (not to mention the sustainability issues).
If you go over the palm rule sometimes, it’s not a huge deal – sometimes you just have to sink your teeth into a juicy burger, right? Just make sure you’re eating mindfully and not compensating for a lack of veg.
3. Top up with fats.
Fats are tasty, super-satiating and even help us absorb the vitamins from our veggies. But we don’t base our meals around fats. As nutritionist Kate Callaghan says: “While these foods are all incredibly healthy in small portions … the fact still remains – they are calorically dense.” In other words, you can have too much of a good thing!
Instead, use fats to fill in the gaps (as well as cooking with them). Add a few slices of halloumi to a tray bake, drizzle salads in olive oil, add a quarter of an avocado to brekkie.
4. To carb or not to carb?
How we react to carbs can vary from person to person – while some people may thrive on a low-carb diet, others are at their healthiest with a little mindful carb consumption. The important thing is choosing the right carbs – sourdough and sweet potato over the refined white stuff.
A good rule of thumb is also to make sure the carbs don’t take over one quarter of the plate. Still, plate of spaghetti bolognese is okay from time to time (we’re only human!).
5. Skip the sugar.
We love to eat a serve or two of whole, fresh fruit each day. We tend to eat them with meals, as the fat and protein helps slow the release of sugar.
But the other sugars do not get a look in! Juice, honey, syrups and the granular stuff shouldn’t really be part of your main meal-building.
6. Listen to your body.
Everyone has different appetites and different tolerances. Some of us just naturally eat more! As long as you’re basing your meals around vegetables and being mindful that you’re not eating out of habit, you can just listen to your body and find what’s right for you.
Do you have any quirky portion control tips?
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