Are YOU eating too much without realising? Dietitian reveals the composition of the perfect plate - and how to shrink your portion sizes to a healthy amount

Mail Online | 1/13/2018 | Sophie Haslett For Daily Mail Australia
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You might be eating all of the right things and avoiding too much refined sugar or saturated fat.

But staying slim and healthy isn't just what you put into your mouth, but how much of it.

Portion - Sizes - Minefield - Waistlines - Decades

For many, portion sizes can be a minefield. Along with waistlines, they've been increasing over the past four decades - so much so that many now do not know what constitutes as the perfect plate.

FEMAIL spoke to Sydney-based dietitian, Lyndi Cohen, for her advice on healthy portion sizes. She also shared her tips for reducing your portions so that you remain full - without packing on the pounds.

Course - Years - Vegetables - List - Priorities

Over the course of the past 50-100 years, vegetables have slipped down the list of priorities in our diet, as many choose to instead fill their plates with excessive amounts of meat or starchy carbohydrates:

'At least 50 to 60 per cent of your plate should be filled with vegetables or salad,' Lyndi told FEMAIL.

Bracket - Colours - Possible

'And within this bracket, you should try to eat as many colours as possible.'

The dietitian explained that by making 50-60 per cent of your plate veggies, this should equal around two cups or two serves - which will help you on your way to your five a day.

Cent - Plate - Rice - Quinoa - Slice

'Then, 25 per cent of your plate can be wholegrains - such as brown rice, quinoa or a wholegrain slice of bread,' she said.

'The other 25 per cent of your plate should be used for protein. This doesn't mean it has to be meat. Eggs, ricotta or cottage cheese, tofu, beans such as chickpeas, black beans, lentils nuts and seeds are great non-meat options.'

Lyndi - Serving - Fats - Mix - Avocado

Finally, Lyndi said you should ensure you have a serving of healthy fats in the mix - such as half an avocado in your salad, crumbled feta, hot smoked salmon or nuts.

(Excerpt) Read more at: Mail Online
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