Sunshine Coast Dietetics: Super Size Down

 We have all seen Super Size Me, the 2004 doco that taught us that maybe extra large fries with ‘that’ is not the way to go. Morgan Spurlock ate exclusively from the McDonald’s super sized menu for a month and in the process, his weight ballooned, energy levels plummeted and he had some overall, pretty terrifying side effects.

So how important is it to be conscious of not only what, but how much is on our plate?
It’s difficult to avoid over eating when restaurants offer meals that contain enough energy (kilojoules) for an entire day’s intake. It’s difficult at home too. The size of dinner plates, muffin tins and pizza pans have all grown.

Portion awareness is not only important for those that want to manage their health or lose a few kilos, it is an underrated skill that can benefit us all. Portion control is something that takes practice, but can help you lose weight and ultimately prevent chronic diseases like Type 2 Diabetes and Cardiovascular disease.

If you’re wanting to maintain your weight or successfully lose a few kilos, here are some handy tips to keep your portions in check.

1.    Do not skip meals
If you’re starving after missing breaky or lunch you are more likely to binge on a larger and more energy dense meal later on. If you are guilty of this, plan out your meals to fit in with your schedule.

2.    Use smaller plates

Studies have found that the size of your plate can impact how much you eat. Switch to a smaller plate and the optical illusion of a fuller plate will help to cut down on your portions.

Two plates with the exact same serve of food. Your plate will look fuller and you will be eating less.


3.    Be restaurant savvy
This can be difficult as you don’t exactly know the portion of your meal until it is sitting right in front of you. Choose options that have a portion of lean meat and vegetables and don’t be afraid to eat half of the meal and take the other half home.


4.    Slow down and skip a second serving
Enjoy a carefully portioned meal by putting your fork down between each bite. Even take a sip of water between every few bites. This will help you be more aware of your satiety and maybe prevent an unnecessary second helping.

We all love food, and everyone is guilty of over-eating every now and then. But if we make the habit of watching the portions of our meals, your weight and health will handle itself.

The Sunshine Coast Dietetics Team
Facebook: www.facebook.com/SCDietetics
Snapchat: @dietitianlife