Diet and portion control

What you eat matters for your health, but so does how much you eat.

Why portion control matters

Even healthy foods can contribute to weight gain if eaten in large amounts. Controlling portion sizes helps you:

• Stay within your body’s energy needs
• Avoid overeating without having to cut out favourite foods
• Keep meals balanced with the right mix of nutrients

Building a balanced meal

A simple way to plan portions is to use your plate as a guide:

• Half the plate: vegetables or salad
• One quarter: lean protein such as chicken, fish, eggs, beans, or tofu
• One quarter: wholegrain carbohydrates like brown rice, wholemeal pasta, or potatoes

Adding a small portion of healthy fats, such as olive oil, avocado, or nuts, can also support a balanced diet.

Tips for managing portion sizes

• Use smaller plates and bowls; this can help you feel satisfied with less
• Serve food in the kitchen rather than at the table to avoid second helpings
• Check food labels for recommended serving sizes
• Eat slowly and stop when you feel comfortably full
• Avoid eating straight from the packet, as it is harder to track how much you have had

Managing hunger

Portion control should not mean going hungry. You can help manage appetite by:

• Including protein and fibre in each meal
• Drinking water regularly
• Spacing meals evenly throughout the day
• Choosing snacks like fruit, yoghurt, or a handful of nuts rather than high-sugar options

The bigger picture

Portion control is not about strict rules. It is about finding the right amount for your body, so you can enjoy your meals and still make progress towards your health goals.