Portion control is an important part of healthy eating, successful weight loss and weight management.
Mostly we eat portions that are too large which contributes to weight gain yet there is an easy way to make sure you’re eating the right amount – we call it the ‘plate’ method.
Here’s what to put on your plate:
- Fill ½ your plate with non-starchy vegetables (like spinach, carrots, lettuce, greens, cabbage, broccoli, cauliflower, tomatoes)
- Fill ¼ of your plate with low-glycemic starches (like basmati rice, ‘al dente’ pasta, fibre-rich cereals)
- Fill 1⁄4 of your plate with lean meat or non-meat protein (like fish, chicken, meat, eggs, or vegetables)
- The remaining wedge is for healthy fats, such as olive oil, avocados, and nuts and seeds
- 1 serving of fruit and 1 cup of low-fat milk may accompany your meal.
Tip:
BE CAREFUL! Most plates are 12 inches wide, but the plate method uses a 9-inch plate. This means you need to leave space around the outside of your plate to make sure you’re not eating too much!
What About Kids’ Portions?
Well children need adequate calories for growth. However, portions that are too large can lead to overeating. Keep in mind that their stomachs are much smaller than adults and a smaller portion will fill them up.
