Have you got portion distortion?

Hmmmmm...maybe those 'healthy' food options aren't so
under control after all?

So you think you're on the right track to a healthier life: you make healthier food choices, eat slow-release carbs, drink plenty of water, have cut back on alcohol, and exercise regularly. So why do you STILL feel like the size of a house, rather than the size you'd like to be? Perhaps the answer lies not in what you're eating but how much.

And if you continue to eat large portions of food, you not only increase your risk of weight gain, but digestive problems like type 2 diabetes and heart disease.

So what's the best way to judge portion sizes and how do we stop ourselves from eating way too much?

Try these four top tips.

1. Choose smaller plates and ban bowls. If you use a bowl, especially when eating pasta dishes, it can make a meal look smaller than it actually is, so it's far easier to pile on the food! So opt for a bread plate instead and leave bowls for breakfast cereals and soups.
   
   
2. Check your maths. As a general rule, fill half your plate with non-starchy vegies and salad, one-quarter with protein (such as organic meat, chicken, fish, etc), and one-quarter with good starches (sweet potato, quinoa, brown rice, etc). If you're not eating carbs, then try filling your plate with two-thirds vegies, and one-third protein.
   
3. Eat protein first. Research shows that protein increases feelings of satiety, so if you eat it first, you'll feel full more quickly. Plus, you'll be less tempted to reach for more!
   
   
4. Live by the 'four foods' rule. Think about it, more choice simply gives you more room to binge. So try eating no more than four food at any one meal.

If you're looking for more tips, check out more ideas on how to avoid portion distortion.