Portion swap
We were all brought up to finish the food on our plates, but sometimes it’s more than we really need. These days larger portion sizes are also more readily available, which does mean that it’s very easy to eat too much.
It can also be easy to eat food that contains too much fat and sugar. So we can eat more calories than we need, without even realising we’re doing it.
Try these tips to avoid accidentally eating too many calories - sticking to these simple changes will help you towards a healthy weight.
Top tips - ideas for smaller portions
Share packaged foods
Many foods and drinks are packaged for sharing, so if you’re eating by yourself avoid temptation and save some for later. Put snacks in a bowl and put the rest away and you’re likely to eat less.
Eat a little slower
It takes time for our brains to register we’re full, so try to eat more slowly. If you’re eating with friends or family try pacing yourself to the slowest eater.
Focus on your food
Eating distractedly, such as in front of the TV, means we eat more without noticing or even enjoying it. Swap the TV for the table.
Aim to feel satisfied, not stuffed
Try eating just one plate of food and don’t go back for seconds.
Super start your day
Don’t be tempted to skip breakfast, even if you’re trying to lose weight. If you have a healthy breakfast in the morning you’re less likely to want to snack before lunch.
For some tasty and easy breakfast ideas, see our Breakfast4Life recipes
Grab a grill
Try grilling breakfast foods, rather than having a full fry-up.
Mix and match
If you know you’ll be having a proper dinner later, keep an eye on the calories by having a lighter lunch.
Try our recipe finder
Pack it in
Plan ahead and try to take a packed lunch to work or when you are out and about. It can work out cheaper.
See our packed lunch ideas
Spot the difference
Swap a big dinner plate for a smaller one and you’ll have a smaller portion. It will also look as if you have more food on your plate too.
Max your pocket, not your drink!
Extra large whole milk lattes or cappuccinos may seem like value for money, but they also contain more calories. Try swapping for a regular size coffee made with lower fat milk – less calories (and it’ll save you money).
Veg-tastic
Try filling up with fruit and vegetables instead of food that’s high in fat or sugar. Aim for about one-third of your plate to be veg. Or swap 1 large meal for a smaller meal, with fruit for dessert.
More ideas for getting your 5 A DAY