- Plate up – Fill half your plate with non-starchy veggies and leafy greens, a quarter of the plate with protein and the last quarter with your carbohydrate or starchy veg.
- Use smaller dishes – Instead of having a large dinner plate, opt for a smaller one, use salad bowls instead or large soup/stew bowls and condiment bowls for nuts and snacks, etc. so you don’t go over standard portion size.
- Serving sizes – Ensure you are aware of what a serving size actually is. For example, a piece of protein should only be the size of a deck of cards and cheese should only be the dice!
- Serve on a dish – If you’re eating takeaway or snacking, always take out of the box/container and serve the proper portion size on a plate or bowl so that you don’t overeat.
- Make a swap – Instead of filling up on protein and carbs, swap part with fruit of veggies. You can swap in mushrooms or nuts for half the meat in your meal, instead of half of your oats for breakfast, halve it and add berries and seeds or fill most of your sandwich with leafy greens instead of extra ham and cheese.
- Halve it – Serve up half your portion at a time, serve up half the piece of fish, half the salad and rice and after you have eaten and waited a few minutes, if you’re still hungry you can get the other half.
- Plan your meals – Work out your meals for the week ahead, buy what you need and meal prep. It can keep you from reaching for extra snacks, giving into unhealthier cravings or getting takeaway which is often double standard serving size.
- Don’t get distracted – Sit down and be mindful about your meal, don’t eat whilst watching TV, or in front of the computer as it can encourage overeating and you may not feel fully satisfied when you look down and all your foods gone. Sit at the table with friends or family, relax and eat slowly.
- Put away leftovers straight away – As soon as you have finished cooking and serving up, put the leftovers away to remove any temptation to grab seconds.
- Switch to tea – Instead of marking the end of the meal with a sweet treat or dessert, try drinking a cup of flavourful tea such as peppermint, cinnamon or our delicious Acai Tea.
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