Controlling portion size is an effective, simple, reliable and sustainable way of losing and maintaining a healthy weight – and it works whether people are eating out or eating at home.
Many pre-packaged snacks and treats are larger than the recommended daily allowance, people are eating out more and taking advantage of the perceived added-value options of upsized fast-food orders and they’re exercising less. All of this adds up to people literally eating their way to a multitude of serious obesity related health problems including heart disease, diabetes and some cancers. Knowing how much to eat, as well as knowing what the basic food groups are andunderstanding what foods should be avoided could save lives.
Simple tips to assist with portion control:
- Don’t put platters of food on the table – dish up the right size portions before sitting down and avoid going for a second helping;
- Stick to regular meal times – breakfast, lunch and dinner;
- Eat until satisfied – not until full;
- Say ‘no’ to the temptation of upsizing fast food meals so you don’t feel obliged to overeat;
- Try to include a variety of nutritious foods from the different food groups at every meal, i.e. starchy foods (preferably unrefined), fruit and vegetables, lean protein, dairy and dry beans and soya; and
- Cut back significantly on salt, sugar, sweetened foods and drinks. Drink plenty of clean, safe water.
“Many people may be unaware that they’re over-eating so it’s imperative that we spread the message about the importance of portion control and that we give people practical solutions” said Yolandé van der Riet from the Food Safety Initiative (FSI) division at the CGCSA.
“Obesity increases one’s risk of developing high blood pressure, strokes, diabetes, heart disease and certain cancers,” says Dr Vash Mungal-Singh, CEO of the Heart and Stroke Foundation SA. “Creating awareness about the importance of portion control from a health perspective is critical – and that includes helping communities not only make the right choices about how much they’re eating, but also about what they’re eating. Cutting back on salt, sugar and unhealthy fats and increasing intakes of a variety of fresh fruit and vegetables, lean protein and wholegrain or high fibre starches in the diet is an important national health message.”
Easy guideline for measuring portion sizes for adults:
Starchy foods such as pap, rice, samp, pasta and potato – a clenched fist
Protein such as lean meat, fish and chicken – the size of a palm
Vegetables – two open handfuls
Cooked beans, split peas, lentils, nuts – one open handful
Oils, soft margarine and mayonnaise – one thumb tip
Peanut butter and hard cheese – the length of a thumb
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