PORTION SIZE TIPS using THE PLATE METHOD

Knowing the portion sizes for all major food groups in the diet is a smart way of regulating calorie consumption.

Plate method is one easy way to understand and follow -

Is measuring foods not for you? Does counting calories sound confusing? The plate method is a simple way to plan meals. You don't have to count anything or read long lists of foods. All you need is a 9" plate and a cup!

Count calories with the plate method.

PLATE METHOD: Plate method recommends the way your plate should look like.

It is ideal for those of us who want to ensure that despite eating healthy, we are not overeating.

Below are the points which one needs to consider while visualizing his/her plate.

§  Half (50%) of the plate should be covered with some raw food like vegetables, green leafy vegetables, salads etc.

§  One quarter (25%) of the plate should contain a protein source such as fish, egg, poultry  etc.

§  Other quarter (25%) of the plate should be the starch or cereals. E.g. Rice, Wheat Bread, Oats etc.

§  A fruit and a dairy product should complement this plate. The fruit can alternatively be taken in between two meals.

 

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