finding the RIGHT AMOUNT OF FOOD FOR YOU

Dietitian Cara Harbstreet specialises in intuitive eating and explains that you can use a hunger-fullness scale to determine how much your portion size should be so that you’re full and satisfied with your food. This involves monitoring yourself as you eat and rating your hunger and satisfaction on a scale of one to 10.

Check in with yourself when you’re about halfway done before you keep going, Cara says. Once you feel satisfied and comfortably full, whether that’s half a standardised serving or three servings, you can consider that your portion.

“Mindfulness and being attuned to your body are helpful skills to have when it comes to eating,” adds dietitian Alissa Rumsey, author of Unapologetic Eating. “Being able to understand what your body is asking of you and responding to it by feeding it what it wants and needs helps you to have a more pleasurable and satisfying eating experience.”

But, if you’re struggling to determine your hunger and fullness, Alissa suggests that you focus on structuring your meals so they’re more regular (every four to five hours) and contain carbohydrates, protein and fats. A dietitian can also help you determine the best way to find your perfect portions.

Rachael adds that if you need extra guidance, when you’re plating yourself food, imagine you’re making a plate for someone else, she suggests. You likely can intuitively serve food better when you take yourself out of the equation.

If you’re not sure where to begin with finding the right portion size for you, the recommended serve sizes in the Australian Dietary Guidelines can have benefits, Cara says, as long as you don’t let it become a tool for restrictions.

And when it comes to packaged foods, while the note on the pack isn’t gospel, Brooke says it can still be a helpful way of seeing if you’re currently serving up foods “in the general vicinity” of a healthy amount.

“A serving size of cereal will vary between brands from 30 to 45 grams (about half to one cup), and while that may sound confusing, in reality that small variation won’t make or break a healthy diet,” Brooke says. “Try it at home – and if it turns out your usual bowl of cereal equates to three cups, then it might be more than what you actually need.” From here, let your intuitive hunger levels be your guide.