From matchbox-sized cheese to meat no bigger than a deck of cards – what the portions you eat should really look like
BEATING the bulge isn’t just about watching what you eat – but how much food you are scoffing too.
In the past 50 years, the size of an average dinner plate has grown six centimetres — it is now 28cm (11in) compared to 22cm (8.6in) in the Seventies.
And our appetites have expanded to fill it, with the average size of many of our meals, from fast food to restaurant and supermarket choices, increasing by 138 per cent in the same period.
Similarly, back then a standard wine glass held 200ml.
Today some glasses hold 250ml — a third of a bottle — and the bigger glass makes us gulp it down faster.
Health experts believe many of us now have “portion distortion” and our waistlines are paying the price for our regular overeating.
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Researchers at Cambridge University found we can cut around 279 calories a day, roughly 12 to 16 per cent of the fat we get from food, if we avoid overfilling our plates.
But how do you stop supersizing your meals?
Here is our handy guide to what proper portion sizes should look like by comparing them to everyday objects . . .
Tips to control helpings
- DRINKING a glass of water 30 minutes before you eat will help you to feel more full and to tell the difference between being thirsty and hungry.
- IT takes around 20 minutes for our brains to realise we are full, so chew slowly and take breaks to avoid over-indulging.
- EMPTYING crisps, nuts and other snacks into a bowl will help you keep track of how much you are eating, rather than wolfing them down straight from the packet or container.
- TURNING off the TV while you are eating will not only make you a more engaging person, it will help you to realise when you are full.
- LISTENING to music, exercising or meditating before meals reduces your stress levels and can cut the amount of cortisol, the hormone responsible for appetite, which is released into your body.
- USING smaller plates will reduce the risk of eating more than you need. One study found that those who ate from a large bowl got through up to 78 per cent more pasta.
- CUTTING down on booze will keep your appetite at a normal level. A study found those who drank four to five glasses in one session were more likely to overeat.
- WAITING ten minutes before going for a second helping can help you to realise if you are actually still hungry – or just greedy.
- PORTION sizes are often supersized when eating out, so consider sharing a main meal or opting for a starter and a side dish instead.
- AVOID eating too much meat by padding out meals such as spaghetti bolognese with extra vegetables such as onions, tomatoes and celery.
