The Healthy Portion Plate

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About the Plate

Levels of obesity in the UK have more than tripled in the last 25 years – and the problem not only affects adults, but children as well. With many medical problems such as diabetes, high blood pressure, heart attack and fertility linked to excess weight, the implications of this for our health are very serious. Having a healthy nutritional diet can be beneficial in many ways. Not only will you lose weight but it will in turn have a positive effect on your general health and wellbeing and reduce your risk to any associated illnesses.

A key way to weight loss is portion control. Even a ‘healthy diet’ will cause weight gain if eaten in the wrong portions. A simple ‘trick’ of how to achieve portion control is to fill half of your lunch and dinner plate with salad or vegetables, a quarter with lean protein and a quarter with carbohydrates. Maintaining this rule at home should be simple enough, and getting your children into this habit will educate them as to what are correct, healthy portion sizes.

The Healthy Portion Plate is great for people who like to follow a physical guide when dishing up their meal plates, as opposed to just imagining what proportions you should be aiming for. Even dishes such as lasagne, spaghetti-Bolognese or a stir-fry can work with the plate by simply using half the plate for salad and the other half for the carb and protein mix (e.g. pasta & mince).

The Healthy Portion Plate is split into 3 sections:

½ of the plate salad or vegetables:
Fresh is best! Add colour and variation to your plate

¼ of the plate poultry, meat or fish:
Lean meats are better, trim visible fat and remove skin from poultry. Aim for two portions of fish per week, one of which should be oily

¼ of the plate pasta, rice or potatoes:
When using The Healthy Portion Plate remember bread will count as one of your carbohydrates not in addition to these and aim for whole grains as a healthier choice. It’s best to grill, bake, microwave, stir fry, steam or poach foods.
Use fats and oils sparingly.

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