Nutritionist advice on how to avoid large portions and overeating

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Victoria Taylor, Senior Nutritionist of the British Cardiology (BHF). Healthy.

a small plate

a portion of a standard size may look small on a large plate, and it depends more on the plate than food. The use of a smaller or bowl plate will prevent overeating.

garnish

side dishes are also taken into account. Many of us like to eat a little bread like a garnish. However, if you already have starchy carbohydrates in a portion, such as rice, potatoes or pasta, then you will double the portion of carbohydrates. Therefore, if you know that you want a little bread, spread all the starchy food on the plate.

measuring bowls and glasses

Measuring cups can help in proper preparation of products such as pasta and rice. Using measuring cups will help you evaluate how much food you really need. Ok but your dessert should not always contain sugar. Apple or some low-fat yogurt with berries will satisfy the need for sweet without additional fats and sugars.

additive

Did you finish eating and want more? Wait about 20 minutes before you get to the second portion. You may take some time to feel full after eating, so let the brain make up for a waste and you may not need this extra portion.