Many of my clients tell me that they eat good food, but that they eat too much of it. This is why I bought my plastic food models. Love them or hate them, they do show clearly how much to eat.
Many people are eating too much meat and carbs (potato, sweet potato, corn, pasta, rice or bread) with their meals and not enough low carb vegies. Adults need 5 serves of vegetables or salad a day. Low carb vegies give us next to no carbs or calories but plenty of vitamins, minerals and fibre.
One serve of vegetables= 1/2 cup of cooked vegies. The pictures below show 1 serve of each vegetable, with the carbs at the top of the picture (corn and mashed potato) and the low carb vegies below.
Here are some examples of meat portions. One meat serve= 65 g red meat
or 80g of chicken as pictured here.
Below are three meals. They include 3 serves of low carb vegies, 1 serve of carbohydrate (pasta, mash or corn) and 1 serve of meat or chicken using a Portion Perfection plate.
I will keep using my plastic food to inspire my clients to eat more low carb vegies and I trust it has helped you, too!
Leanne is an experienced dietitian who is passionate about helping people eat well.