Balanced and portioned meal ideas: Australia's Healthy Weight Week - Week 8

No matter what you're eating, it's true that there can be too much of a good thing. This week, Australia's Healthy Weight Week Challenge looks at the importance of portion control in our diet.

Often when people start out on a healthy eating journey, they are unaware of what makes up a proper serving size. The Dietitian's Association of Australia stress it's important to understand the recommended portion sizes of all foods, including vegetables. Once you become familiar with what foods, and how much you should be eating, you will be on track to living a healthier, happier life.

What should I be eating?

As a general rule, aim for a serving of protein, complex carbohydrates and healthy fats at every meal. Great sources of lean protein include chicken breast, fish and other seafood, plus vegetarian options like tofu and tempeh. Opt for unrefined, slow-releasing carbohydrates such as sweet potatoes, brown rice and quinoa, And when it comes to fat, check our our list of 10 essential healthy fats to include in your diet.

How should I fill my plate?

Start by filling half your plate with cooked vegetables, dark leafy greens or salad. These may include some healthy fats or carbohydrates, for example the hazelnuts in this baby beetroot, lentil and watercress salad, but aim for mostly non-starchy vegetables. Your protein and carbohydrates should be the secondary element of your meal, filling about one quarter of the plate each.

How do I eat less?

Try using smaller plates and bowls, which will help you avoid over-eating by naturally putting less onto your plate. When cooking from a recipe, go for recipes that serve the correct amount of people eating, not more, so you're not tempted to go for seconds. For some great low-calorie recipe ideas that serve 1-2 people, check these out.

Liked this article? Check out some other Healthy Weight Week tips here:

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