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As a dietitian, I often tell people that one of the easiest ways to improve their health is by paying attention to portion sizes. We usually focus on what we’re eating, but how much we eat matters just as much. It can make a big difference when it comes to staying at a healthy weight, managing chronic conditions and simply feeling good. 

Portion control is about being mindful of how much food you’re consuming, especially in an era of generous servings. Overeating, even healthy foods, can lead to weight gain, digestive issues, and energy slumps. The key is eating the right amounts to fuel your body without overloading it.

How to practise portion control

1. Know your serving sizes: Serving sizes are often smaller than we think. For example, a typical serving of pasta is just ½ cup, but many restaurant portions are several times that. Use measuring cups or a food scale to get familiar with appropriate serving sizes until you can estimate them without tools.
2. Listen to your body: Eating slowly and mindfully can help you recognise when you’re full. Take the time to savour your food and check in with your hunger cues. Are you satisfied or still hungry? It’s important to stop eating when you’re comfortably full, not when your plate is empty.
3. Use smaller plates: This simple trick can help you reduce portion sizes without feeling deprived. Smaller plates encourage you to serve yourself less food, and studies show that we tend to eat less when using smaller dishware.
4. Fill half your plate with vegetables: Vegetables are nutrient-dense but low in calories. Filling half your plate with non-starchy vegetables like spinach, brinjal, cabbage and mushrooms can help you feel full and satisfied while keeping your overall calorie intake in check.
5. Pre-portion snacks: It’s easy to mindlessly snack straight from the bag or container. Instead, pre-portion your snacks into smaller containers or bags to prevent overeating. Placing unhealthy snacks on harder-to-reach shelves can also help limit how often you return to refill your bowl.

Why portion control matters

Mindful portion control can improve digestion, support weight management, and promote long-term health. You don’t need to cut out your favourite foods, just find a balance that feels good and gives your body the fuel it needs. When you’re in tune with your hunger cues and energy levels, it’s easier to make healthier choices without feeling deprived.

Remember: small changes in portion sizes can add up to big improvements in how you feel. Start with one meal or snack at a time and practise listening to your body, it’s the best guide to eating the right amount.