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Updated 05 February 2014

Control your portion sizes

Many of us battle to eat a balanced diet every day. Proper portion sizes are important in achieving this.

Many of us battle to eat a balanced diet every day. Proper portion sizes are important in achieving this. Imagine a dinner plate from home and divide that up into the "food groups" mentioned below:

 - Most of the plate should contain vegetables and/or salad with your lunch and dinner. Have a fruit in between meals for a source of Vitamin C and A which support the immune system

 - An equal amount of the plate can contain wholegrain starches e.g. brown rice, wholewheat bread or pasta, baby or sweet potatoes

 - A smaller amount should be left for lean protein e.g. skinless chicken, lean red meat, grilled fish or lentils & beans. Fatty fish such as tuna and sardines provides essential omega-3 fatty acids which may benefit heart health

 - Dairy products can also be counted as protein portions i.e. some low-fat cheese or milk in food preparation or as a glass of milk.  Yoghurt can be eaten as a snack in between meals

- Fats should contribute the smallest amount.  Use some olive oil for food preparation, or nuts and seeds in a stir-fry, but limit the intake of fried foods

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