Try buying your fruit and vegetables loose so you can buy exactly how much you need.
If you find some of the portions of food too big, look out for the smaller size options available, e.g. half loaves of bread, half cucumbers and smaller packs of cold meats.
Look out for the recommended portion sizes available on ingredients such as pasta and rice.
Your local butcher, deli, greengrocer or counters at your local supermarket can provide you with the exact amount you want.
Planning your meals for the week can help you avoid buying more than you need.
Packs of meat and fish can be separated into smaller pieces for the freezer so you can take out the right amount you need.
A guide for measuring uncooked rice
Child portion – 2 ½ level tablespoons, 35ml
Adult portion – 5 level tablespoons, 75ml
4 adult portions – 1 full mug, 300ml
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You buy more because you think you’re saving, but really you’re not – you end up throwing half of it out. We’re all guilty of doing it.
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Martin Wishart, Chef
When thinking about portion size planning for the meal you are cooking e.g. a family meal or quick meal during the week, take time to forward plan before you visit your local shop, farmers market or supermarket.
Think ahead about what meals you will be preparing that week and buy the fresh fruit, vegetables and other ingredients accordingly. Buy the amount of food you need rather than being tempted to bulk buy perishable items that you might not use in time.
Dr Chris Fenn, Nutritionist
Think about portion sizes. It is easy to get into the habit of putting too much on your plate. The result is that you either eat it, or waste it. If you eat those supersized portions, you can end up supersized too. The trick is to use a smaller plate or bowl, so that the food still looks a lot.
You can always go back for seconds if you are still hungry - or enjoy the leftovers again as another meal or snack.
Kevin MacGillivray, Chef
When cooking, always be sure of the amount of portions you require and proceed from there; always take into account how many people you’re cooking for, what they usually require and source your ingredients accordingly.
That way, you end up with the correct sized portions for the meals you prepare and cut back on needless food waste.
Martin Wishart, Chef
With children I have found that often their eyes are bigger than their plate and they always want more than they can realistically eat. I find a good way to combat this is to alter the arrangement of the food on the plate and take time over the way you present it on the plate to them.
This helps them to identify ingredients more easily and they don’t ask for more than they need.
Brian Maule, Chef
All too often food is wasted unnecessarily – either by people ‘guesstimating’ quantities or cooking too much. Measure and weigh ingredients if needed, e.g. dried food such as pasta, rice and lentils can be weighed.
Tony Singh, Chef
Effective measuring of ingredients is a key part of making sure you don’t include too much and run the risk of wasting food. With things like rice or pasta, simply always have the likes of kitchen scales or measuring cups to hand in the kitchen so you have a clear idea of exactly how much you’ll require for whatever meal you’re preparing.
Kevin MacGillivray, Chef
Some recipes are difficult to cook for just two people, as they are aimed at four. If this is the case, simply cook for four people and put the remainder, once sufficiently cool into the freezer to have another day.
Andy Cumming, Chef
When I buy extra fish or meat I split into one portion size and freeze. This allows you to take out portions as required rather than large batches. Often when I make stews or soups I have small amounts left over. Portion into small storage containers.
Most recently I have been using a great storage product called Store & Pour plastic zip bags that hold soups and sauces perfectly. Just remember when defrosting it is better to do so overnight in a fridge.
You buy more because you think you’re saving, but really you’re not – you end up throwing half of it out. We’re all guilty of doing it. 
