A plate model that offers guidance on what to eat on a daily basis is shown here. This gives you an idea of what the size of your portions should be for your main meal.
You can reduce the calorie content of your meal by filling up one half of your plate with vegetables or salad, one third with starchy foods such as bread, rice, potatoes, or pasta and the remainder with low fat varieties of protein such as meat, fish, chicken, lentils, or beans.
Mixed food groups
This might be more difficult to work out for meals where food groups are mixed such as lasagne and stir fry noodles. The examples below may help:
Lasagne
The pasta sheets will contribute to your starchy foods and the meat will contribute to the protein on your plate. Fill half the plate with lasagne and make a salad or use vegetables to fill up the rest of your plate.
Beef noodles
The noodles and the beef will contribute to the starchy foods and the protein. Add a large portion of vegetables to the stir fry to make up the vegetables.
Information updated December 2008