Portion control

What is portion distortion?

Portion distortion refers to the way our idea of a “normal” portion has changed over time. Today’s portion sizes, especially processed foods and meals in restaurants, are often much bigger than they were in the past. This can lead to us eating more calories than we realise, which may contribute to weight gain and other health issues.

For example, a standard can of fizzy drink in the 1960s was around 190ml — now, it’s common to find bottles of 500ml or more. That’s more than double the amount, and a big increase in sugar and calories too. As larger portions have become the norm, it’s easy to lose track of what a healthy serving actually looks like. This is something food companies often play into, promoting bigger sizes as better value.

What is portion control?

Portion control is about being aware of how much you're eating and choosing amounts that are right for your body’s needs.

It doesn’t mean cutting out foods or following strict rules. It’s more about finding a healthy balance and avoiding eating more than your body needs, especially when it comes to higher-calorie foods.

Getting a better sense of portion sizes can help with weight loss or weight maintenance.

Managing your portions

The more food we’re served, the more we tend to eat — often without realising. But with a bit of awareness and a few practical strategies, it's possible to manage portion sizes in a way that supports healthy, balanced eating.

Here are some helpful ways to get started:

• Learn to visualise portions
  • Get familiar with what a healthy portion looks like. Using everyday objects (like a fist for a portion of rice or pasta) can help you judge amounts more easily.
• Use smaller plates and bowls
  • Research shows this can help people naturally eat less without feeling like they’re missing out.
• Avoid eating straight from the packet or fridge
  • Serve snacks into a bowl or plate so you can keep track of how much you're having.
• Pack leftovers straight away
  • Before you sit down to eat, portion any extra food into containers and pop them in the fridge or freezer for another meal.
• Wait before going back for seconds
  • It can take about 20 minutes for your brain to register that you’re full. In the meantime, try having a glass of water or extra salad or veg if you're still peckish.
• Serve meals in the kitchen, not at the table
  • This can make second helpings less tempting.
• Aim for a balanced plate
  • Try to fill half your plate with veg, a quarter with lean protein (like chicken, fish or legumes), and a quarter with carbohydrates (like potatoes, rice or pasta).
• Be mindful when eating out
  • Consider sharing a dish, asking for a smaller portion, or taking half home to eat the next day if the serving is large.
• Don’t skip meals
  • This can lead to becoming overly hungry and eating more later. If you need a snack between meals, choose something balanced, like fruit, yoghurt, or a small handful of nuts.
• Keep a food diary
  • Jotting down what and how much you eat (and even where or why) for a few days can help you spot habits and make more mindful choices.
• Shop with a plan
  • Stick to a shopping list and avoid food shopping when you’re hungry to reduce impulse buys.

Other helpful habits

• Practice mindful eating
  • Slow down, remove distractions, and focus on the experience of eating. This helps you enjoy your food more and recognise when you're full.
• Check in with your hunger
  • Before and after meals, notice how hungry or full you feel. Over time, this can help you tune in to your body's natural signals.
• Eat more slowly
  • Try putting your knife and fork down between bites or chewing more thoroughly. This gives your body time to respond and can prevent overeating.
• Know your triggers
  • Think about situations that lead to overeating, such as buffets, social events or eating while distracted. Once you’re aware of them, you can plan how to manage them more confidently.

If you’re looking for more tailored support, it might be helpful to speak with a dietitian or nutritionist. They can guide you with personalised advice and tools, like hunger scales or visual portion guides.