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Portion Size & Weight Management Tips

Mealtimes
  • Enjoy the pleasure of tasting your food by eating more slowly. Savour the flavours and textures, while allowing your body time to give you the 'I've had enough to eat' signal.
  • Eating regular meals can help satisfy your appetite, which may help prevent overeating later in the day. If you have children, sit down with them at mealtimes and be a role model for nutritious eating!
  • Don't mistake thirst for hunger. Keep a bottle of water with you throughout the day, making an effort to drink at least 8 glasses of fluid a day.
  • Cut it in half! Any time you're faced with a mega-serving (like a big sandwich or a very large plate of pasta), divide it in half and save one-half for the next day (or share it with a friend).
  • Right-size, don’t oversize. For example, at fast food restaurants, order a small or a regular size of your selected entree and then enjoy it with a side salad with reduced fat dressing.
  • Slow down at mealtimes. Place your fork down between bites and enjoy your food!
  • Despite what popular diet books claim, successful weight management really comes down to eating an appropriate number of kilojoules and being physically active on a regular basis.
  • Keep a food journal. Write down what you eat, when you eat it, and most importantly, what feelings seem to drive your "hunger."
  • Consider using a salad plate instead of a standard dinner plate to help you choose sensible portions.
  • Eat slowly, focus on your food.
  • When you're really hungry, start with a big glass of water.
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