Going large
Portion sizes today are much bigger than they used to be. A World Cancer Research Fund study has found that burgers have doubled in size since 1980, while pasta servings are five times larger.
Restore the balance
People today are also less active on average than in past generations, meaning that for many there is now a big imbalance between the energy they take in from food and the energy they use throughout the day. This balance is crucial in maintaining a healthy weight – and a good way to restore it is to keep a close eye on how much you're putting on your plate.
Packaged food provides nutrition information that tells you how many servings per pack and calories per serving it contains, so first of all take note of both of these before serving. Weigh your food to make sure you're not using too much – for rice, pasta and cereals, you can save time later by putting the portion into a cup or bowl, then using the same one to calculate portion size each time thereafter.
Time to downsize
Another tip for managing your portion size is to simply use a smaller plate, while cooking smaller quantities will reduce the temptation to go back for seconds.
Filling up your plate with plenty of vegetables is an excellent way to cut calories – they're not only good for you, but they also fill you up as well! And if you want to make your veg more appealing, why not add a Knorr stock cube, bouillon or stir-fry sauce?
A serving of Knorr Clear Vegetable Bouillon paste contains ten calories, while a serving of Knorr Stir It Up Thai Green Paste contains 136 calories – making Knorr the perfect accompaniment to almost any low-fat, low-calorie meal.
