Healthy plates

plateOne way of making sure that you eat the right balance of healthy foods is to use the plate model for guidance. These four steps will help you serve up a healthy food plate:

  1. Select a medium-sized plate or bowl - avoid large ones
  2. Fill half of your dinner plate with a variety of non-starchy vegetables. Go for salad, green leafy veggies, carrots, mushrooms, zucchini, capsicum, broccoli, cabbage, cauliflower, etc.
  3. Add lean protein foods such as meat, fish, chicken or legumes (chick peas, lentils etc) to take up a quarter of the plate
  4. Complete the meal by adding in whole grain foods such as brown rice, whole-grain bread, potato or sweet potato to take up the remaining quarter of the plate.


Some people use their hands as a loose guide to portion sizes.

  • A serve of meat should be about the size of your palm
  • A serve of pasta/rice should be about the size of your fist
  • Two open handfuls is a serve of vegetables
  • A thumb tip should be a serving of butter/margerine.