Using some of these basic guidelines can help you maintain a healthy weight .
TIPS TO REDUCE PORTION SIZES
1 . 2 .
3 .
4 .
5 .
6 .
7 .
Plan your meals in advance .
Don ’ t skip meals - you ’ re more likely to eat larger portions if you ’ re starving yourself .
Measure and weigh your food . This can be particularly useful when eating cereals , rice and pasta .
Use a smaller plate and pack up any leftovers to prevent you going back for seconds .
Choose foods packaged in individual serving sizes or create your own , using the guide below .
When you eat at restaurants , try to fill half your plate with vegetables or salad and ask your waitron to pack half of your meal to take away to prevent you from over-eating .
Share dessert and high-kilojoule meals , wherever possible .
Don ’ t skip meals - you ’ re more likely to eat larger portions if you ’ re starving yourself .
Using some of these basic guidelines can help you maintain a healthy weight .
To avoid a kilojoule-laden meal , limit pasta servings to half a cup or roughly the size of the front of your clenched fist
The recommended serving size for poultry , meat or fish is roughly the size of your palm
Look at your fingertip . That ’ s about a teaspoon of how much butter your toast will need
Your thumb , from knuckle to tip , is about the size of a tablespoon . Double it for a single serving of peanut butter
A clenched fist is roughly one cup or a double serving of ice cream
Bonitas Member Magazine Issue 1 / 2024
10