CHECK YOUR PORTION SIZE
Food and drink portions have increased dramatically over the past 25 years – the age of super-sizing.
The health cost for upsizing food services is huge. More than 2/3 of Queensland adults and ¼ children are overweight/obese.
Larger portions often have more kilojoules.
Here are some tips to choosing the right portion:
- ½ of your plate should be vegetables (think variety and colour!)
- ¼ of your plate should be good-quality carbohydrates – such as potato, wholegrain pasta, brown rice, couscous, quinoa
- ¼ of your plate should be lean protein, like lean meat, poultry, eggs or legumes.
Hungry between meals?
When snacking choosing a snack that is high in protein and/or high in fibre, low in added sugar, salt and saturated fat.
Here are some great suggestions:
- Fruit– medium banana, apple orange, 2 small fruits (kiwi fruits, small apricots), 30g of dried fruit (4 dried apricots, 1 ½ tablespoons of dried fruit), ½ glass of juice
- Yoghurt– 200g, or try 1 cup (250mls) of milk (choose mostly reduced fat)
- 2 large, or 4 small wholegrain crackers – enjoy with tomato, hummus, tuna, salsa or a small amount of cheese or avocado.
- A ‘handful’ of nuts (30g) – i.e. 20 almonds or peanuts, 15 cashews or 9 walnuts