Cutting down portion size to help with weight management

There are things you can do to help you reduce food portions: 

• Start the day with a healthy breakfast; this will help you cut out morning snacks and feel less hungry at lunchtime.
• Use a smaller dinner plate - bigger plates need more food to fill them.
• Eat at the table rather than in front of the TV - by concentrating on your food you will enjoy it more and it’ll be easier to avoid snacking between meals.
• A large glass of water before meals will help fill you up.
• Enjoy a healthy starter, such as a low-fat soup, melon or salad, before your main meal.
• Cut down on high-fat foods and replace them with starchy foods, fruits and vegetables.
• Eat slowly and avoid second helpings. It takes about 20 minutes for your stomach to tell your brain that you’re full, so rest for a while before deciding if you want more.
• Avoid eating straight from the bag or packet - put the portion of food you want to eat on a plate or in a bowl.
• Tell your family and friends you are cutting down so that they can support you.