Did you know that dinner plates have quite literally increased in size with the average diameter sitting at 28cm compared to just 25cm in the 1950s? Research shows that when faced with a bigger portion we are likely to eat more. In fact, doubling a portion size leads to a 35% increase in consumption.
With this in mind, Head Chef and UK Registered Nutritionist Anna Tebbs from healthy meal box company, Green Chef shares her expert tips to help avoid oversized portions.
The plate method
One of the easiest ways to monitor your portions is to use the plate method, suggests Anna. “Think of your plate as a visual guide to hack your way to healthy portion ratios. Focus on filling half of your plate with nutrient dense vegetables like spinach, broccoli and carrots. One quarter of the plate should contain foods high in protein like chicken, tofu or fish.
Complete your meal with whole grains or starchy vegetables like quinoa, sweet potatoes or lentils in the final quarter. This tip is especially useful for people who follow a vegan diet plan as it can be helpful to visualise a balanced meal in order to get all of the essential nutrients needed!”
Intuitive eating
Without even realising it, many of us are distracting mealtimes by choosing to eat while completing other tasks like working, watching TV or even driving. Distracted eating can often lead us to eat bigger portions as we are less likely to recognise when we’re full. Anna suggests instead, trying to practise mindful eating even if only a couple of times a week:
“Take time to savour your meals without any distractions. Remove yourself from other tasks like screen time and focus on the sensation of eating your food. This includes the textures, flavours and aromas of the meal in front of you.”
You don’t need to rely on scales
According to Anna, healthy portion control doesn’t mean you have to rely on the scales for every meal. “Try following the British Nutrition Foundation’s simple advice which requires only using your hands to measure. For example a single serving of spaghetti is equivalent to the size of a £1 coin which can be measured against your finger and thumb. Cup two hands together for a healthy portion of rice and a baked potato should be roughly the same size as your fist.”
Prioritise protein
“Following a high protein diet is a great way to feel full and satisfied with slightly smaller portions. This is because protein takes longer to digest than other kinds of nutrients. There are even studies to suggest that following a high protein diet can help you to eat less over an extended period.”
For more healthy diet plan tips and ideas visit the Green Chef website.
