There’s good evidence that over the past 20 years, restaurant portions have “super-sized,” and our waistlines have grown along with them. We’ve become accustomed to eating larger servings to the detriment of our health. Here are eight simple ways to help reduce your portion sizes.

1. Wait 10-15 minutes
Your stomach needs about that long to signal to the brain that it’s full, so wait before helping yourself to more mashed potatoes or lasagne. If you’re still truly hungry, have a second helping of vegetables or salad.

2. Abandon the “clean plate” club
Most of us eat everything we’re served, no matter how big the portion. A better strategy is to eat until you are comfortably full, then stop.You can eat the leftovers tomorrow!

3. Never eat straight from a bag, box or carton
If you’re eating takeaway food, transfer the right portion onto a plate, then sit down and take time to enjoy your meal. The same goes for cereal, ice-cream, cakes….need we go on?!

4. Fill your plate with Zero-Unit foods
Overload your plate with vegetables and salad. These high fibre foods are low in calories, so a big portion isn’t a problem.

5. Downsize your dinner-plates
Use a smaller plate for your meals. Less space on the plate means automatic portion control.

6. Put away leftovers before eating
That way, you’ll be less likely to nibble without even realising.

7. Finish with fruit
As you start to eat more modest portions, you may start craving extra food. Add volume with an apple, an orange or a handful of grapes at the end of your meal.
Do you have any tips for controlling food portions? Click here to tell us now in the Unislim Forum!