It’s no secret that obesity rates are on the rise globally. It is a major factor driving the diabetes epidemic, particularly among South African women. Data from a 2023 Human Sciences Research Council (HSRC) survey indicates that a concerning 68% of women in the country are classified as either overweight or obese. A major driver of this is our reliance on fast food and increasing portion sizes. Without portion control, it becomes much easier to unknowingly overeat, contributing to long-term health concerns. Portion control can sound technical – but with a few simple hacks, knowing the size of a healthy meal can become easier.
What Is Portion Control?
Since eating more contributes to overeating and larger waistlines, portion control is “how much of a product should be eaten”, according to the European Food Information Council (EUFIC). These recommended sizes are based on studies about the population, food nutrition and the prevention of disease. In short, knowing how much to eat – from chocolate to broccoli – is important, not just for weight loss.
What’s The Point Of Portion Control Anyway?
Scientific evidence from different countries shows that food portions from restaurants and grocery stores have increased over time. A large US study that analysed ready-to-eat grocery items over 20 years found that every single food category increased in size – except for pizza – and that restaurants served the biggest portions. Added to that, portion size norms filter through to what we think of as a “normal” amount of food. And, researchers find that there’s a link between having a high BMI and consuming high-energy, big-portioned food.
Clearly, eating more than what’s healthy is not an accident, but the product of design by food manufacturers. In the long term, eating more becomes the norm (especially with fast food), which influences health, leading to diseases like obesity, diabetes and more. Added to this, portion control is also correlated to calorie intake – meaning that the right portion means taking in enough (and not too many) calories.
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Simple Portion Control Hacks
1. Set up your plate
According to the South African Nutrition Society, every meal should follow a simple formula. Half of your plate (or let’s be honest – a bowl that looks like a plate but feels like a bowl) should be filled with vegetables or fruit. Unfortunately for everyone, potatoes don’t count. Think spinach, tomato, corn. One quarter should be filled with lean protein and the last quarter with carbs.
2. Use your hands to measure portions
The KZN Department of Health outlines a simple checklist for roughly measuring food portions on the go.
- Thumb tip = one teaspoon for fats (oil, margarine, bacon rinds)
- Whole thumb = peanut butter, hard cheese
- One fist = starchy foods (rice, pap, pasta or whole fruit)
- One palm = protein (meat, fish, chicken; for curry, aim for half a cup)
- One handful = pulses (beans, peas, lentils) or nuts and raisins
- Two handfuls = one portion of vegetables (broccoli, tomato, peppers, spinach)
3. Downsize the plate
Arranging your recommended portion onto a large dinner plate and seeing the empty white space can feel like you’re in . Spare yourself the misery and use a smaller plate. The illusion of fullness is what cues your brain into accepting the food sans post-meal treat.
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4. Add fibre and protein first
Science has repeatedly found that high-fibre and high-protein foods slow digestion, promote fullness for longer and reduce overall food intake. Make it work for you by piling up the veg before moving onto everything else.
5. Slow down
This mindful eating technique yields dividends. The body takes about 20 minutes to register satiety, so give it time to calculate your macros by slowing down your meal. Try:
- Chewing slower
- Putting your utensils down between bites
- Have water during the meal – thirst can be mistaken for hunger
6. Pretend you’re on a desert island
Play WWRCD (What Would Robinson Crusoe Do?). I bet my life savings he wouldn’t scroll TikTok or re-watch while eating – because he can’t. Distracted eating – desk lunches, hello – takes the focus off your refuel, so your body is less likely to register the sustenance. Result? You’re still peckish – because you don’t remember eating. Like Robinson Crusoe, mindful eating means ditching all distractions to focus on feeling full.
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