We all know that eating a diet low in saturated fat, sodium and calories is key to maintaining a healthy heart. Yet it is easy to forget that it’s not just what you eat and drink that can have an effect quantity can play a role too. Read on to find out more about heart healthy portion control.
3 is the magic number
When it comes to lunch or dinner time, we are all guilty of piling our plate high with food, without giving any thought to its health and nutritional value. An easy way to ensure that you are eating the right balance of different food groups, in the right proportions, is to split your plate into three sections.
- Two thirds (or more) of your plate should contain vegetables and fruits as well as well as starchy carbohydrates such as bread, rice, pasta or potatoes, choosing wholegrain varieties where you can
- One third (or less) should be made up of lean meat, reduced-fat dairy, fish or poultry
Size matters
It may sound obvious, but reducing the size of your plate or glass can help maintain healthy portion control. Nutritionists have found that eating off a smaller plate makes portions look larger so you feel as though you are eating more than you actually are and a smaller wine glass can also help keep your alcohol intake at a healthy level.
- Make sure your dinner plate is no larger than 9 inches and keep food within the inner ring
- Always opt for a small wine glass of 125ml as opposed to the larger 175ml
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