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.
A set amount defined in the Australian Dietary Guidelines. This amount does not change.
How much food you serve yourself and actually consume. A portion could often exceed what the guidelines define as a serve.
Ditch the salt for herbs and spices
Swap bad for good
Make it colourful
Suggest they vary their food choices to get all the nutrients they need for good health. The more colourful, the better.
Tell them to go for fish
Adding 2 serves of fish each week - tinned, fresh or frozen fish will ensure they get a good dose of heart healthy fats.
If they’re trying to lose weight – tell them to ditch discretionary foods all together.
Use a smaller plate and make it balanced
Advise your patients to fill half of their plate with colourful vegetables or salad, one quarter with a lean meat and one quarter with a good quality carbohydrate.
Plate up in the kitchen
Suggest patients plate up in the kitchen and put any leftovers away immediately. This will help them avoid additional servings.
Don’t eat directly from the packet
Advise them to pre-portion large packages of food into individual serves.
Point out that restaurant servings can be very large and that sharing a main meal with a couple of sides of veggies and salad is the best option.
Don’t be upsized
When eating out, suggest they order the smallest size available and avoid being tempted by offers to upsize.
Advise them to remove distractions like the TV or computer. Suggest they sit down, eat slowly and savour their food – this way they will be more likely to notice their satiety cues and not overeat.
The individual food items shown are representative of approximately one serve
The Sugar Research Advisory Service (SRAS) aims to provide an evidence-based view on the role of carbohydrates, and particularly sugar, in nutrition and health. The SRAS provides the latest scientific research and evidence based resources for healthcare professionals.