A few tips for healthy portions sizes and healthy dinners

Unfortunately, in this age of super-size servings, we've been trained to eat a lot. It's up to you to fight back. Here's a guide to healthy portion sizes:

• Start by putting less food on your plate or in your bowl. Studies show that when large portions are put in front of us, most of us eat more — often 50 percent more at a single meal.
• Put your meals on plates in the kitchen rather than putting a big plate or bowl on the table for everyone to dig into at will.
• Buy small single-portion bags of snacks rather than eating out of a big bag (which always disappears). If you do buy a big bag, dole out a reasonable portion onto a small plate or a napkin, then close the bag and put it away out of sight before you sit down to munch.
• When you're eating out, order smaller dishes (don't be afraid to order from the children's menu at fast-food places) or ask the server to put half the dish in a doggie bag before you start to eat.
• It's also a good idea to share one main dish and a separate dish of vegetables or share one main dish and fill up with a salad or broth-based soup.
• In general, though, try to eat most of your meals at home. It's much easier to control your calorie intake as well as the amount of fat and number of high-GL foods that go into your meal.

The most chaotic time in most households is dinnertime. You're tired, the family is hungry and you just want to get something on the table fast. The good news is that you can make your dinner more healthy without spending any extra time making the meal.

• Limit yourself to one or two servings of carbohydrates. One serving would be 125 millilitres (half cup) of pasta, potatoes, rice or stuffing; two servings would be 250 millilitres (one cup).
• Fill the hole on your plate with veggies. Here's your best shot at meeting your vegetable quota for the day. Even if you're having a salad on the side, put at least 125 millilitres (½ cup) of veggies, such as sautéed carrots or green beans, on your plate. Rely on frozen veggies and prewashed, bagged salad greens if you're short on time.
• Leave the bread at the store. Bread isn't bad for you, but if you had a sandwich for lunch, that's probably all the bread you need for the day. Adding bread to dinner means you may not eat other, healthier foods; almost always adds butter to your meal; and certainly increases the GL.
• Keep your protein lean. Think turkey meatballs instead of beef, flank steak instead of ground beef, and chicken without the skin instead of fried chicken. Tofu, beans, fish and shrimp are also good protein sources.
• Stick with water as your beverage of choice. If you like milk, have a glass of fat-free. Wine is fine occasionally if your doctor okays it, but soda and juice add calories and GL without adding much (or any) nutrition. Most of us don't drink enough water throughout the day and come home feeling wilted. Drink a cold glassful at dinner to rehydrate.
• Dish the food onto plates instead of placing a serving dish on the table for everyone to dig into. You're likely to eat less. A final tip: after dinner (or dessert, if you have it), close up the kitchen. For many people, late-night eating is a prime reason for eating too many calories in a day.

Controlling your portion sizes and sticking to a daily plan is one of the easiest ways to cut down on your calorie intake and eat healthier. For those people looking to lose weight or live a healthier lifestyle, this is a great first step.