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
Vary your food choices to get all the nutrients you need for good health.
Go for fish
Adding 2 serves of fish each week - tinned, fresh or frozen fish will ensure you get a good dose of healthy fats.
If you are trying to lose weight – ditch discretionary foods all together.
Use a smaller plate and make it balanced
Fill half your plate with colourful vegetables or salad, quarter with a lean protein and quarter with a good quality carbohydrate.
Plate up in the kitchen
Make up your plate and put any leftovers away immediately to avoid the temptation of seconds.
Don’t eat directly from the packet
Pre-portion large packages of food into individual serves.
Restaurant servings can be very large. Why not share a main meal and order a couple of sides of veggies and salad?
Don’t be upsized
Always order the smallest size available and avoid being tempted by offers to upsize.
Remove distractions like the TV or computer. Sit down, eat slowly and savour your food – this way you will be more likely to notice your satiety cues and not overeat.
The individual food items shown are representative of approximately one serve