Food is an essential part of our lives, but we often overlook the importance of portion sizes. Even if you’re committed to healthy eating, it’s easy to consume too much of a good thing. Large servings or slight daily over-indulgences can accumulate, leading to excess calories and potential weight gain.
At The British Heart Foundation, we recognize that your weight significantly impacts your risk of heart disease. Being overweight increases the likelihood of developing high cholesterol and type 2 diabetes. Therefore, it’s crucial to not only choose a healthy, balanced diet but also to monitor portion sizes.
Practical Tips to Manage Portion Sizes
- Using a smaller plate or bowl can help prevent overloading your serving size, especially since a standard portion can seem small on a larger plate.
- Be mindful of side dishes. Many people enjoy bread or chips alongside their main course. If your meal already includes starchy carbohydrates like rice, potatoes, or pasta, you may be doubling your intake. If you plan to have bread, consider reducing other starchy elements on your plate.
- Measuring cups can be useful for accurately portioning foods like pasta and rice, preventing overestimation of the amount needed.
- If you have a sweet tooth, remember that dessert doesn’t have to be heavy. A piece of fruit or some fat-free yogurt with berries can satisfy your cravings without the extra fats and sugars.
- After finishing your meal, wait about 20 minutes before reaching for seconds. It takes time for your brain to register fullness, and you might find you don’t need that extra portion after all.
Striking the Right Balance
Everyone requires a specific amount of energy to sustain their daily activities. On average, women need around 2,000 calories per day, while men require about 2,500. However, individual calorie needs can vary based on current weight and activity levels.
It’s essential to remember that calories are not the only thing that matters. Your meals should also include a healthy balance of fruits, vegetables, dairy, protein, and starchy foods. Moreover, it’s not always about reducing portions. Aim for at least five portions of fruits and vegetables each day to ensure a nutritious diet.
Mind the Pre-Packaged Portions
With the rise of convenience foods, many are tempted to purchase pre-packaged meals. However, it’s important to check the number of servings in each package, as they might be intended for multiple people.
Fortunately, preparing your own meals doesn’t have to be time-consuming. Cooking from scratch allows you to know exactly what ingredients you’re using and gives you control over serving sizes.
If you’re looking for individual servings, consider trying these simple and flavorful recipes:
Recipe Suggestions…
Spiced Pepper Pilafs
Chicken & Leek Pot Pies
Tortilla Tapas
For More Information on Heart Health
The British Heart Foundation Website
Spotlight on Heart Disease
10 Common Diet Myths Busted
How to Improve Heart Health
How to Make Healthier Bakes
This page was updated on 29 January 2024 by the British Heart Foundation.
All health content on bbcgoodfood.com is intended for general informational purposes and should not replace medical advice from your doctor or healthcare provider. If you have health concerns, contact your local healthcare provider. For more information, see our terms and conditions.
