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  • Key steps to a healthy plate

    10 February 2020

    Did you know that eating fruit and veggies and maintaining a healthy weight can help you to cut your cancer risk?

    With so much information out there, it’s often hard to decipher fact from fiction, which is why this Smart Eating Week we have designed our healthy eating plate to help you plan your portion size. 

    When we’re dishing up meals, we can often make a mistake with portion size, with plates loaded with rice and pasta (or alternatively a fear of pasta and rice) and huge slabs of meat or chicken. 

    The good news is we’re here to help, with a sure-fire way to make sure your dinner (or lunch plate) hits the mark and includes healthy, balanced portions for the whole family. 

    There are three key steps to a healthy plate: 

    1. ½ plate of non starchy veggies or salad 
      Load up! Low in calories, high in fibre and antioxidants, veggies and salad are a must – and lots of them. Try to include a rainbow of different colours. Fresh, canned (look for reduced salt varieties), and frozen all do the job. 
    2. ¼ plate lean protein 
      Choose lean meats, chicken, fish, eggs or alternatives such as beans, lentils, tofu, nuts and seeds. Servings should be around ¼ plate. Did you know you should limit red meat to no more than 455g (cooked per week)? Opt for chicken, fish and vegetarian alternatives if your red meat intake is high. 
    3. ¼ plate carbohydrates 
      Carbohydrate foods are not to be feared, it’s just the portion size we need to control. Carbohydrate foods contain energy for our brain and body to work at its best. Opt for grainy or wholemeal varieties which are high in dietary fibre. 

    Eating a healthy diet does not only mean eating a healthy lunch and dinner. What you eat for breakfast and snacks in-between meals is also important. 

    Cancer Council SA has put together a pictorial guide on how to put healthy eating into practice. Remember, the food and meals shown are just examples, there are plenty of other healthy food and meals that make up a healthy diet. 

    View more information about the Australian Dietary Guidelines here, or speak to your GP or Accredited Practising Dietitian for specific dietary advice. 

    Print your own copy of ‘Portion Your Plate guide’.

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