Use smaller plates and you’ll eat smaller portions
Instead of using regular dinner plates that range these days from 25 to 35cm (making them look empty if they’re not heaped with food), serve your main course on smaller salad plates (about 18 to 23cm wide). Instead of 450g glasses and oversized coffee mugs, return to the old days of 250g glasses and 170g coffee cups. That will discourage you from stuffing your plate – and your stomach.
Eat 90 percent of your meals at home
You’re more likely to eat more – and eat more high-fat, high-kilojoule foods – when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them. And research shows that food prepared at home is usually nutritionally better than that restaurant meal.
Don’t eat with a large group
A study found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on kilojoules.