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Tips for eating less
You know you should eat smaller portions and be a healthy weight, but it can be difficult. Author of Perfect Portion, Linda Gassenheimer takes you through her tips for sticking to perfect portions whatever the situation
Eat high quality, low quantity
Real food with great flavour is more satisfying than diet or convenience foods that are filled with chemicals. You'll feel fuller and won't reach for the packet of biscuits ten minutes after you've eaten.
Make time to eat
It takes 20 minutes for your stomach to signal to your brain that you're full. Put your fork down between bites. This will give you time to really taste and enjoy your food.
Turn off the television or computer
Watching the television or working on the computer while you're eating is a sure-fire way of expanding your waistline. Your plate might be clean before you realise you've eaten a meal.
Have a snack mid-morning and mid-afternoon
The ideal meal plan is to have three balanced meals and two snacks a day. About 28g (1oz) of either almonds, pecans or walnuts, 123g (4.5oz) fat-free yoghurt, or a helping of raw vegetables such as celery, carrots, broccoli or cauliflower florets all make great snacks.
Eat as a family
Try to sit down to dinner as a family. The focus on conversation and the day's events helps you to relax and savour your dinner.
Portion out your snack foods
As an example, divide a 282g (10oz) packet of nuts into ten small plastic bags. Make sure you eat only one bag at a sitting, and put the rest away where you can't see them.
Don't eat out of the bag or container
Take the food out of the bag or container and put it in a bowl. That way you can see exactly how much you're eating.
Eat foods that are filling
Eating more vegetables with your meal will help fill you up on 'good-for-you' food and will stop you reaching for some junk food half an hour later.
Watch the extras at parties
Watch the nibbles and alcohol as they add unnecessary calories. Start with a diet drink or sparkling water, as alcohol increases your appetite. Space out the nibbles that get passed round and have two or three only. Don't stand by the buffet table and talk to a friend. Before you know it, you'll have downed 500 calories or more.
At the supermarket
Don't shop on an empty stomach. Make a list of exactly what you need and stick to it. Buy enough vegetables to last for a week. Avoid the bargain - buying large-sized packages isn't a bargain if they cost you a new pair of jeans!
Click here to buy Linda Gassenheimer's book, Perfect Portion
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