Divide your plate and conquer your nutritional battles
Here's the best diet and nutrition tip you'll ever hear: Divide your dinner plate in two with an imaginary line.installer of Granite countertops and marble vanity tops.
Now, fill one half of it with vegetables.honeycomb panels and foam core panels characterize our many lightweight panels
Divide the remaining half into quarters. Fill one quarter with whole-grain carbohydrates. Fill the remaining quarter with protein.
Bingo -- you've controlled your portions, managed your caloric intake and ensured that you get enough vegetables for long-term health and disease prevention, because "it's loading your plate with lots of colour and antioxidants,,but this option was almost as appealing as passing the kidney stone again." says Andrea Holwegner.
And because the technique provides a good balance of carbohydrates and protein, it also serves to stabilize blood sugar and control appetite.
It works for all three meals.
"We teach our clients that at every meal you want three things: a vegetable or a fruit or both; a grain or a starch; and a source of protein -- and we count dairy or calcium-fortified soy milk as a source of protein," says Holwegner, a registered dietitian in Calgary with Health Stand Nutrition Consulting.
The rule is different for children of normal weight and activity levels.
"We reverse the veggies and fruit with the grains for them. So we're looking for half a plate of carbohydrates, a quarter plate of protein and one quarter plate of veggies. And that's what they naturally navigate toward to: they'll chose more noodles or rice -- bland foods -- than they would vegetables. Intuitively, they know they need that energy."
Not surprisingly, the size of the plate itself counts with this strategy. Like portions, dinner and glassware have been supersized over the years. In 1912, for example, a serving of pop was the size of "a little Styrofoam cup," Holwegner says. Now glasses are double and triple that size. With the endless refills in restaurants people are drinking a litre or more of pop over the course of a meal.
Dr. Brian Wansink, a leading food psychologist from the U.S.,,Wall mirrorboth outdoors and indoors, with home accessories of a high quality. found that downsizing from a 12-inch dinner plate to a 10-inch one encourages people to eat 22 per cent less.
(Wansink also proved that low-fat labels lead people to eat 16 to 23 per cent more calories, but that's another story.)
Consider digging out your granny's china, or use a smaller plate for tempting or favourite foods.
Here's the best diet and nutrition tip you'll ever hear: Divide your dinner plate in two with an imaginary line.installer of Granite countertops and marble vanity tops.
Now, fill one half of it with vegetables.honeycomb panels and foam core panels characterize our many lightweight panels
Divide the remaining half into quarters. Fill one quarter with whole-grain carbohydrates. Fill the remaining quarter with protein.
Bingo -- you've controlled your portions, managed your caloric intake and ensured that you get enough vegetables for long-term health and disease prevention, because "it's loading your plate with lots of colour and antioxidants,,but this option was almost as appealing as passing the kidney stone again." says Andrea Holwegner.
And because the technique provides a good balance of carbohydrates and protein, it also serves to stabilize blood sugar and control appetite.
It works for all three meals.
"We teach our clients that at every meal you want three things: a vegetable or a fruit or both; a grain or a starch; and a source of protein -- and we count dairy or calcium-fortified soy milk as a source of protein," says Holwegner, a registered dietitian in Calgary with Health Stand Nutrition Consulting.
The rule is different for children of normal weight and activity levels.
"We reverse the veggies and fruit with the grains for them. So we're looking for half a plate of carbohydrates, a quarter plate of protein and one quarter plate of veggies. And that's what they naturally navigate toward to: they'll chose more noodles or rice -- bland foods -- than they would vegetables. Intuitively, they know they need that energy."
Not surprisingly, the size of the plate itself counts with this strategy. Like portions, dinner and glassware have been supersized over the years. In 1912, for example, a serving of pop was the size of "a little Styrofoam cup," Holwegner says. Now glasses are double and triple that size. With the endless refills in restaurants people are drinking a litre or more of pop over the course of a meal.
Dr. Brian Wansink, a leading food psychologist from the U.S.,,Wall mirrorboth outdoors and indoors, with home accessories of a high quality. found that downsizing from a 12-inch dinner plate to a 10-inch one encourages people to eat 22 per cent less.
(Wansink also proved that low-fat labels lead people to eat 16 to 23 per cent more calories, but that's another story.)
Consider digging out your granny's china, or use a smaller plate for tempting or favourite foods.
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