How to control your portions

CHOOSE A SMALLER PLATE Downsizing your plate is an easy way to reduce your portions. Be sure to package away any leftover quantities immediately after serving your meal, to avoid temptation for a second helping.

DIVIDE THE PLATE INTO QUARTERS

Fill one quarter with protein, the second with healthy low-GI carbs and the remaining two with low-carb veg and/or salad.

HERE’S HOW A

PORTION LOOKS

• Protein: (poultry, lean meat, eggs, fish, dairy, vegie alternatives such as tofu) the size of the palm of your hand. For cheese, the equivalent of two of your fingers.

• Carbs: (brown rice, pasta, wholegrain bread, sweet potato) the size of your clenched fist.

• Fat: (oil, dressings and spreads) the size of your thumbnail.