Control portion size when you eat down for a family meal. Encourage your children to do that as well. Don’t bring the whole pot to the table. Serve the food on plates in the kitchen and bring the plates to the dining table. If there is a big pile of food on the table, the kids will eat it automatically, mindlessly, until it’s finished. If there is no portion control, they tend to clean the plate because there’s food, not because they are hungry. If anyone needs a second helping, they can get up and go to the kitchen. It will be a conscious decision. However, if your family prefers to have a big pile of food on the table, make it a pile of vegetables and salad so everyone helps themselves to it. Encourage your children to allow time for the body to realise they have eaten enough. Don’t offer second helpings until a few minutes have gone by.
