How to master portion control

1. Size it up

Many people overestimate how big a standard serve really is. The first step to beating this ‘portion distortion’ is to keep these visual references handy:

A fist is one serve of salad vegetables, canned legumes or diced fruit.

A cupped hand is one serve of rice or pasta, cooked green or orange vegies, or potato.

A palm is one serve of bread, uncooked meat or poultry, or cooked fish.

A thumb is half a serve of hard cheese or one tablespoon of salad dressing.

A thumb tip is one teaspoon of oil, sugar or butter.

2. Remake your plate

Enjoy foods from all the major groups by dividing your plate like this:

Fill half your plate with non-starchy vegetables or salads. Make your meals as colourful as possible by using ripe tomatoes, crisp carrot and capsicum, and leafy greens such as spinach and kale.

Fill a quarter of your plate with low-GI (glycaemic index) carbs, particularly wholegrain foods.

Fill the remaining quarter with lean protein such as grilled fish, chicken, red meat and tofu.

Add small amounts of healthy fats, or foods containing healthy fats, such as extra virgin olive oil, avocado and nuts for flavour and satiety.

3. Drink up!

Aiming to accompany each meal with a glass of water can be a great way to aid your digestion. It will also flush your kidneys and help your tummy feel fuller for longer. Jazz up a glass of plain water by:

Slicing it: Add a few slices of fresh lemon, lime or cucumber to sparkling or still water.

Mashing it: Crush some raspberries, strawberries or blueberries in the bottom of your glass, then add still or sparkling water.

Picking it: Have a herb garden? Pick some fresh mint and steep it before adding it to your next glass of still water. Or crush up basil leaves, add to a jug of water and chill overnight before drinking.

Freezing it: Chop up some slices of orange or mandarin, freeze them into ice cubes and, voila, you have a refreshing treat.

Adding it: Pour a splash of unsweetened cranberry juice into the bottom of your glass. Top up with water, and add a slice of citrus for an extra flavour burst.