Tips to Help You Choose Sensible Portions

When Eating Out:

• Order an entrée instead of a main course; or if people are eating two courses – have two entrees. Skip dessert and have a herbal tea instead.
• Only eat until you are satisfied but not full. You don’t have to clean your plate; when you have had enough, leave the rest or ask to take it home.
• Ask for salad dressing or sauces to be served "on the side". You can then add just as much as you want. Instead of pouring the dressing on, try dipping your fork in the dressing or sauce then add it to your meal.
• Choose grilled food not fried.

At Home:

• Use standard measuring cups to work out the portion of foods you eat often. Too large or too small? Once you work out what you are eating you can make the necessary changes to eat the correct portion size.
• Limit the portions of foods high in calories, such as cookies, cakes, and other sweets, as well as fats, oils, and spreads.
• Eat your meal from a smaller plate; this will give you the sense you are eating a “full plate" without the extra calories.
• Put sensible portions on your plate when serving your meal, and don't take "seconds".