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.

Baby (or should that be body?) come-back

So you've had a baby and have managed to survive the first six-to-eight weeks of sleep deprivation and the other major life adjustments that come with looking after a newborn - congratulations! Now you may be thinking about how to get your body back into shape - safely - after pregnancy and childbirth.

This is an area that we're only too happy to help you with, because being fitter and stronger will help you cope with the demands of your round-the-clock job as a Mum. Try these five tips to get you started:

1. Don't diet! And not just because you may be breastfeeding, keeping up with the demands of being a new Mum means regular refuelling (and we're talking about YOU here, not just the baby!). Your body thinks you're starving when you lose too much weight too quickly and guess what? Instead of burning kilojoules, it conserves them in the form of fat! And half of the kilos you drop during radical dieting comes from muscle, not fat. But you need muscle to help boost your metabolism so you can burn fat!
   
2. Think fibre. It's your best friend after having a baby because food rich in water and fibre are bulkier, but contain fewer kilojoules. A cup of strawberries, for example, has about the same kilojoule count as a small biscuit, but it's far more satisfying (not to mention better for you!). Try a big bowl of stock-based soup or a large green salad with lots of veggies.
   
3. When sleep deprived, focus on food over exercise. Working out is essential for fitness and ensuring you have more energy to cope with your life as a new Mum, but if you snack smarter, you can also lose the kilojoules - which comes in handy for those days where you're just so knackered you can't even contemplate coming along to our pram camp sessions! Eating a bit less every day is easier than trying to burn off the extra kilojoules. That said, a 2005 paper in the Journal of Applied Physiology shows that physical activity along with diet can ensure that most of your weight loss comes from fat.
   
4. Consistency over time is the key. Whether you eat three big meals a day or six small ones, do it the same way each day. And remember, foods that keep you feeling fuller, longer is the key to stay consistent. Fibre is one way and protein is important too. Try low-fat yogurt, a hard boiled egg with wholegrain toast, or peanut butter on celery sticks!
   
5. It's kilojoules that matter, NOT carbs. This goes back to tip #1 - no dieting. New Mums NEED carbs, so forget the low-carb diet. Eating fewer kilojoules than you burn is the key to losing weight. So what's the easiest way to achieve a kilojoule deficit? Pause before you eat to figure out just how hungry you are. Then stop as soon as you feel satisfied - not stuffed! And remember - you need any extra 2000 kilojoules a day if you're breastfeeding exclusively. Don't get too carried away though, 2000kJ is equivalent to 150grams of steak and two to three slices of bread OR just under 100g packet of chips!