When you’re looking to lose weight, your food intake is crucial to the success of your weight loss program. But it’s not just what you put in your mouth. It’s how much you eat; the portion sizes. Maintaining effective portion control – recognising the recommended serving size of food or maximum kilojoule intake for effective weight loss is easy when using a healthy eating portion control plate.
Portion plates allow you to better regulate your food intake, providing you with easy-to-understand visual cues that highlight the recommended portion sizes for both men and women. Our diet plate and bowl make maintaining a healthy diet easy and manageable; the calorie controlled portion sizes for effective weight management are clearly indicated for your convenience.
The Australian portion plates are a part of the Portion Perfection tool kit which includes Amanda Clark's book 'Portion Perfection', 1 plate & 1 bowl (available in both Melamine and Porcelain), 4 Week Weight Loss Menu Plan (stand-up book) and the current Australian Healthy Snack Bible. Amanda Clark has written Portion Perfection to help us regain portion control by being aware of quantity and being selective in the products we buy. With over 20 years of experience, Amanda has determined our most commonly prepared and bought meals and foods, and through careful analysis, determined exactly what is the right amount for us to maintain a healthy weight.
The Portion Perfection Bookis a pictorial guide showing you how much food is right to eat for any meal or snack. The book contains guides for men, women and children.
The Portion Control Plate is designed to guide you towards a main meal which is balanced in nutrients and controlled in calories (comes with a how-to-use booklet).
The Portion Control Bowl has been created to provide portion guidance for cereals, soups, stews and desserts.
The Healthy Snack Bible is a handy, pocket sized, quick reference to those 'everyday' and 'occasional' snack foods in 100 calorie (420kj) and 200 calorie (840kj) portions.
The 4 Week Weight Loss Menu Plan is a brand new edition that helps take the guesswork out of managing weight including 3 flexible menu plans for the whole family, easy to follow recipes with visual guides, everyday ingredients found in your local supermarket and a comprehensive shopping list.
A tool that guides how much of which type of food to serve to make a healthy meal. The value is that it doesn’t only serve as an educational tool but it is your actual dinner plate. The most effective portion plates have very noticeable designs and guidance so it sends a message to you very clearly about whether your meal fits the model or not. Some portion plates only hint at dividing up your plate and these fast become just a design rather than a dietary guide.
The normal portion of a food is the amount that most people eat at one time. Unfortunately this is strongly influenced by the size of the packet or container the food is usually served in or the portion size chosen by food outlets. It is different from the ideal or healthy portion of food. This depends on the nutritional benefits of the food and the calorie density.
Many people ask whether it is a good idea to eat unlimited amounts of salad at meals. Whilst this is a good idea if you are very hungry but also trying to limit your calorie or kilojoule intake, I generally recommend limiting to 2 densely packed cups. This is because eating large volumes of any food trains the stomach to anticipate or actually need similarly large volumes to feel satisfied. The problem with this comes when you are presented with meals without salad or low starch vegetables such as lasagne. You are likely to need larger volumes of the lasagne to feel satisfied without the large volumes of salad you are used to.
Dinner plates have increased in size significantly over the decades. The evidence is that the larger plate you eat from, the more food you serve on it and the more you serve, the more you eat. Simple but true. I recommend a 10 inch or 25cm diameter dinner plate.
Portion sizes vary based on food type and your personal needs. For example, when you use a 10 inch or 25 cm diameter portion plate, and you fill just the base, 3/4 inch or 2cm deep with 1/4 protein, 1/4 carbohydrate, 1/2 salad or low starch vegetables and 1tsp oil, you have 350 Cals / 1400 kJ which is the right portion size for women aiming to lose weight. If you fill out to the edge of the plate in the same pattern you have 450 Cals / 1800kJ which is the right amount for men aiming to lose weight.
The Dietitians Association of Australia recommends these portions for a main meal:
*This however is dependent on whether you have had Bariatric Surgery or not. Here are the portion size specifications for each plate:
|Product Information||Portion Plate||Bariatric Plate|
|Dimensions||25cm diameter||20cm diameter|
|Materials||Melamine or Porcelain||Melamine or Porcelain|
|Divisions||¼ Protein, ¼ Carbs, ½ Free Veg||½ Protein, ½ Free Veg, optional carbs|
|Total volume||Women: 3 cups, Men: 4 cups||1 cup|
Join over 100,000 others using Portion Perfection Products, which are used and recommended by Dietitians around the nation.
Contact us today at Great Ideas in Nutrition for more information or get your very own Portion Perfection Products and feel confident to eat everything on your plate today!