It can be really hard trying to get the right portion sizes for breakfast. Labels can be confusing; when it comes to cereal, for example, many often over-fill larger bowls with more than the amount recommended in the nutritional information.
Choosing a good breakfast option and being mindful when it comes to portion size can make a huge difference to the calorie and sugar intakes at the start of your day.
Registered nutritionist Charlotte Stirling-Reed, as part of Wren Kitchen's 'Behind The Label' campaign, shares six tips for portion control to stop over-eating.
1. Use a smaller bowl for cereal
"If you are using bigger bowls for breakfast, then it’s likely you are having more food than you actually need. Use a small/medium bowl and consistently use the same one every morning to make portion control easier."
2. Add in some protein
"A great way to feel fuller for longer and avoid over-eating at breakfast is to add some protein to your morning. Foods like beans, hummus, egg, salmon, nuts, seeds or nut butters can help you get the nutrients you need to start the day and feel satisfied at the end of a meal."
3. Try to get some of your 5 a day
"It could be grilled mushrooms with your eggs, berries in your yogurt or some kale in a smoothie; getting fruit and vegetables first thing sets you up for the rest of the day. This will boost your fibre and nutrients intake at a vital time, meaning you're fuller for longer and stop snacking on those empty calories."
4. Use your hand as a guide
"When it comes to measuring, it’s all about moderation and not restricting yourself. By simply using your hand as a guide, you can see roughly how much you should be eating. Use the palm of your hand to measure how much protein you need and your thumb (roughly a tablespoon) for measuring healthy fats. A fist size is the ideal portion for carbohydrates and vegetables."
5. Slow down and enjoy
"Many of us eat breakfast in a rush, either on the go or at our desks, which can make you feel like you’ve forgotten that you even had breakfast. It's so important as the first meal of the day, so try to dedicate time to eat and appreciate it. Being mindful may help you to feel fuller and more satisfied after a meal."
6. Choose low sugar cereals
"Opting for a low-sugar cereal and then adding your own ingredients might help you eat less overall and get some extra nutrients. Choosing a small bowl of low-sugar cereal and adding oats, fruit and yogurt is better than a big bowl of high-sugar cereal."
