How much should we eat?

Hello,

As a long-term registered dietitian nutritionist with 3 decades of experience, I’ve observed one constant thread in my work clients: portion size matters. Whether I’m counseling clients trying to lose weight, supporting patients with heart disease, diabetes, or  thyroid disorders, or designing individualized plans for those with digestive disorders —the simple question remains: how much should I eat?

Recently, I appeared on BBC Radio’s The Food Chain in the episode Portion size: How much should we eat along with colleagues Marle Alvarenga from University of Sao Paolo in Brazil and Lenny Vartanian from the University of South Wales in Australia to discuss all things portion sizes.  We unpacked how modern eating environments have shifted, how our perception of “normal” portions has inflated over the decades, how marketing and plate design play a role, and what we can do to bring awareness back to our eating habits.

We also talked about how cultural expectations and convenience influence portion decisions, and why being mindful of how much we serve ourselves can make a real difference for both health and sustainability.

In the conversation, we also addressed:

• Why portion distortion is one of the most critical challenges in long-term weight management.
• Evidence-based strategies for helping clients re-calibrate their internal portion cues.
• Practical tips that align with a positive, balanced nutrition approach—because I do not believe in overly restrictive diets (especially low-carb ones that eliminate healthy fruits, vegetables, legumes and whole grains) but rather in sustainable habits.

If you’ve ever wondered whether you’re eating the “right amount” (or if there even is a “right amount”) or if you want realistic tools to reshape your eating environment—this episode is for you.

Listen to the full episode: Portion size: How much should we eat

Here are a few simple practical portion-control tips we shared during the conversation:
🍽️ Use smaller plates and serving utensils – visual cues strongly influence how much we eat.
🥦 Load up on vegetables first – they’re nutrient-rich, filling, and help balance the rest of your meal.
🥤 Watch liquid calories – sugary drinks and even fancy coffees can quietly tip the balance.
🕐 Eat slowly and pause before seconds – it gives your body time to signal fullness.
📏 Be portion aware, not portion obsessed – the goal is balance, not restriction.

It was a thoughtful and lively discussion about how understanding portion sizes can empower healthier, more intentional eating without feeling deprived.

Have a healthy week!

Lisa