Knowing how much to eat is a challenge for many people, and much of the confusion stems from relying on external cues such as restaurant portion sizes, the amount in a packet or simply the size of your plate. Even when you serve yourself based on your perceived hunger, it’s often just a best guess.
These external measures rarely reflect the amount of food you will need to eat to feel satisfied. Your ideal portion size is unique and should be determined by internal cues such as hunger and fullness. Even the portion examples provided here, or those in the Australian Guide to Healthy Eating, are intended only as general guides. Your body’s hunger and fullness signals are the most accurate measure of whether you have eaten enough to meet your needs at any given meal.
This is further complicated by the fact that your appetite can vary significantly throughout the day and from one day to the next. Factors such as how active you have been (today and over the past few days), how much you have eating already today, and even your health influence how much food you need.
When you are trying to lose weight, getting your portions right is fundamental because you are more likely to be eating to feel just satisfied rather than full. This can be more challenging as it requires you to be in tune with your body and noticing your hunger subside as you eat, noticing when satisfaction sets in, and being able to leave food on your plate before you feel full.
A practical starting point is building a balanced plate. This means dividing your plate into three sections: fill half with non-starchy vegetables, add a quarter of lean protein (such as chicken, tofu, or eggs), and a quarter with wholegrain carbohydrates (like brown rice or sweet potato). This approach is not about perfection but about providing a simple framework that supports fullness and nutritional adequacy.
Once you have a balanced plate, these eight strategies can help you tune in to your internal cues and tune out external noise, allowing you to get the right portions for you:
- Reframe your thinking around portions. Instead of seeing this as ‘portion control’—which can feel restrictive—think of it as being mindful of portions. This approach puts you in charge of your eating, which can increase confidence and reduce the sense of missing out.
- Eat slowly and practice mindful eating. Eating more slowly gives your body time to register satiety (fullness) signals, reducing the risk of overeating. Aim to spend around 20 minutes on a meal. Research has shown that slower eaters consume less and experience greater satisfaction.
- Use smaller plates and bowls. The size of your plate or bowl has an impact on how much food you want to put on your plate. This is due to the Delboeuf illusion, a visual phenomenon where the same amount of food appears larger on a small plate and smaller on a large plate. This illusion explains why the same amount of food appears larger when served on a small plate and smaller when served on a large plate.
- Include protein and fibre for fullness. Meals rich in protein and fibre slow digestion and promote satiety, helping you feel satisfied for longer from smaller portions. Those who include more protein and fibre typically report reduced hunger and lower energy intake.
- Drink water before meals. Consuming water prior to eating can reduce subjective hunger and energy intake at meals. This is a very simple way to help you slow down your eating, while also connecting to physical sensations in your stomach so you are primed to feel changes in your hunger and satiety.
- Use hand-sized portion guides. As you become more aware of what amount of food leaves you feeling satisfied, take note of these amounts so you can get better at serving out portions onto your plate in the first place. Use simple measures that always have on ‘hand’.. such as your palm, fish, thumbs etc to provide you a visual reference when putting food on your plate. This practical tool helps you serve appropriate portions, even when distracted or rushed.
- Avoid eating straight from the package. We can’t plan our portions if they are hidden away in a packet. Also having easy access to a much larger portion makes it much easier to overeat and much harder to stop when you’ve had enough. Most foods eaten straight from the package are highly processed and low in filling power. Serving food onto a plate or bowl improves portion awareness and supports mindful eating.
- Use meal replacement shakes strategically. On occasions when preparing a balanced meal is not feasible, meal replacement shakes can provide controlled portions and support appetite regulation. Evidence supports their role in weight management.
Ultimately, portion control is not about rigid rules or striving for perfection. It is about making informed decisions, building balanced meals, and learning to trust and respond to your own hunger and fullness cues. Emphasising what can be included in the diet, rather than focusing on restriction, reduces the risk of disordered eating patterns and supports sustainable, healthy behaviours.
For further practical guidance, check out our TF Portion Planning Guide or speak with a qualified dietitian. Begin by implementing one or two strategies and adjust as needed to suit your individual requirements.
