Say When

We have compiled portion control advice from the Australian Dietary Guidelines into one resource.

Download and print it here.
Go to our resource order form to order a tearaway pad from us.

Did you know?

  • 63% of Australians aged 18 and over are overweight or obese1
  • An unhealthy diet, is one of the major risk factors for chronic diseases2
  • Portion sizes have increased dramatically since the early 1970's3
  • Only 7% of Australia’s adult population eat enough vegetables4
  • On average we eat almost 19 serves of discretionary foods each week5
  • Adults need to eat at least 2 serves of fruit and 5 serves of vegetables each day6


Portion distortion
Packets, plates and bowls have gradually grown larger, causing our perception of appropriate portion sizes to become distorted3. This has resulted in more kilojoules and a greater total daily energy intake.

Serving size
A set amount defined in the Australian Dietary Guidelines. This amount does not change.

Portion size
How much food you serve yourself and actually consume. A portion could often exceed what the guidelines define as a serve.

Rating Systems

Health Star Rating

Health Star Rating – provides a quick and easy way for them to compare similar packaged foods. The more stars the better!

GI Symbol

GI symbol – is a useful guide to good quality carbohydrate foods.

Healthy Eating Tips

Healthy Eating Tips

Ditch the salt for herbs and spices

  • Use spices and herbs to add flavour to your meals with less salt.
  • Remove the salt shaker from the dinner table to avoid temptation.

Swap bad for good

  • Use reduced salt or no added salt varieties of sauces, canned foods and stock.
  • Cook with healthy fats e.g. extra virgin olive oil and other nut and seed varieties.
  • Choose wholegrain, high fibre and lower GI foods.

Make it colourful
Vary your food choices to get all the nutrients you need for good health.

Go for fish
Adding 2 serves of fish each week - tinned, fresh or frozen fish will ensure you get a good dose of healthy fats.

Junk foods
If you are trying to lose weight – ditch discretionary foods all together.

Portion Control Tips

Use a smaller plate and make it balanced
Fill half your plate with colourful vegetables or salad, quarter with a lean protein and quarter with a good quality carbohydrate.

Plate up in the kitchen
Make up your plate and put any leftovers away immediately to avoid the temptation of seconds.

Don’t eat directly from the packet
Pre-portion large packages of food into individual serves.

Restaurant servings can be very large. Why not share a main meal and order a couple of sides of veggies and salad?

Don’t be upsized
Always order the smallest size available and avoid being tempted by offers to upsize.

Eat mindfully
Remove distractions like the TV or computer. Sit down, eat slowly and savour your food – this way you will be more likely to notice your satiety cues and not overeat.

Portion Control Tips

The individual food items shown are representative of approximately one serve


  1. Australian Bureau of Statistics 2013, Australian Health Survey: Updated Results, 2011-2012
  2. Institute for Health Metrics and Evaluation Global Burden of Diseases, Injuries, and Risk Factors Study 2010 
  3. Wansink B, van IttersumK. (2007) Portion size me: downsizing our consumption norms. Journal of the American Dietetic Assoication 107(7): 1103-1106.
  4. Australian Bureau of Statistics 2015, Australian Health Survey: First Results, 2014-2015
  5. Hendrie, G., Baird, D., Golley, S., Noakes, M. (2016). CSIRO Healthy Diet Score 2016.
  6. National Health and Medical Research Council (2013) Australian Dietary Guidelines. Canberra: National Health and Medical Research Council. 




Portion control, sugars intakes and more 


Sugar and health

How much sugar are we recommended to eat?


Frequently asked questions

Natural versus added sugars - what's the difference?