The following 10 steps are sure to help you in controlling the size of your portion:
1. Break Leftovers Down Keep leftovers in smaller containers so that you have a smaller portion in hand when you take something out of the fridge for reheating
2. Say Yes to Salads Salads have been proved to help weight loss. Have some salad before meals helps in controlling your portions.
3. Single out Trigger Foods Do not buy large bags of snack foods. Buy single serve packs. You are not likely to go for the second bag of chips every time.
4. Master Mini Meals Have a number of small meals all through the day instead of a few large ones.
5. Keep Seconds Out of Sight Avoid keeping the dishes at the table. Keeping hem at the stovetop will give you some time to consider the second helping and you are likely to resist it.
6. Make Meat a Side Dish Try meat as a side dish instead of using it as the main course. Replace it with lots of vegetables.
7. Meet Yourself Halfway Share your meals at work and you are likely to eat a lesser amount.
8. Be a Kid at Heart (or Tummy?) This is fun. Order a kids size meal the next time you are in a restaurant. Believe me, those kids portions were considered regular portion a few decades ago, and they should do for us.
9. Serving Standards Learn how to recognise standard portions and stick to them.
10. Treat Yourself The most fun part of portion control. Indulge yourself once in a while to avoid a sense of deprivation that can lead to overeating.
Amanda Clark, author of 'Portion Perfection' and designer of the Portion Perfection Product range, is an Advanced Accredited Practising Dietician (Adv APD) and a leader within her field. Amanda completed a bachelor degree in biochemistry and human physiology from Macquarie University and postgraduate qualifications in Nutrition and Dietetics at the University of Sydney. Amanda has over 20 years experience and runs her own successful Gold Coast-based practice, Great Ideas in Nutrition, which specialises in delivering clear, concise and realistic advice about food and nutrition. This online nutrition resource shop stocks practical and trusted books and resources. To have a glance at these resources and order something that you like, please visit www.greatideas.net.au.