Find it challenging to keep your portions in control? Here are a few simple ideas to help you cut unwanted kilojoules from your daily intake...

Avoid eating out of a large package or box. No matter how many portions the package actually contains, you are likely to keep eating until it's all gone. Put one portion onto a plate or in a bowl and eat only that.

Downsize your plates and bowls. If you use smaller plates and bowls, you'll tend to put less on your plate or in your bowl and also then eat less.

Slow it down and savour every bite. Eating a meal rapidly (in less than 20 to 30 minutes) often leads to overeating and we end up feeling uncomfortably full afterwards. Eating slowly helps us to feel our fullness as we eat and in that way helps us consume only what our body needs to feel satisfied.

Serve yourself half of what you usually would, instead of piling your plate. This will help you focus more on your internal signals of satisfaction and less on eating large amounts of food just because they are on your plate.

Rethink what you drink. High-kilojoule drinks like juice blends, energy drinks, sweetened fizzy drinks, speciality coffees and alcohol, add kilojoules in the same way that solid food does. So rather focus on drinking water and swap sweetened drinks for low or no-kilojoule options like tea without sugar.