Dietitian shares her 'portion hack' for mealtimes

Dietitian shares her ‘portion hack’ for calculating exactly how to layout your plate at meal times – so are you doing it correctly?

  • A Sydney-based dietitian has revealed her fool-proof hack for portion control
  • The mum said starting with the right sized plate is important for her hack
  • She fills half of the plate with salad and a quarter each with protein and carbs

Sydney mum, Rebecca Gawthorne, who posts under Nourish Naturally on Instagram, shared the fool-proof hack with her followers and it all starts with the size of your plate

A dietitian has revealed the easiest way to serve up the right portions every time with her simple meal hack.

Sydney mum, Rebecca Gawthorne, who posts under Nourish Naturally on Instagram, shared the fool-proof hack with her followers and it all starts with the size of your plate.

The popular dietitian uses her hand to show off the size of the small dinner plate, before filling half of it with her ‘rainbow’ salad.

She notes salad and or vegetables should make up half of the total plate.

In the viral video, which has been seen 25 thousand times, she then fills a quarter of her plate with pasta.

This section can be filled with any slow-burning carbs, she explained and should be about the size of your clenched fist.

Scroll down for video 

The dietitian says the size of the plate is an important thing to consider. She starts the video showing how big your plate should be using her hand as a guide

Half of the plate should be filled with your ‘rainbow’ vegetables or salad, she explained

The next element is protein which should occupy the final quarter of the plate.

Rebecca adds tuna to her meal and says the protein element should be about the size of the palm of your hand.

The dietitian then tops off her meal with one or two tablespoons of ‘good fats’. In this case, olive oil.

‘With this type of portion plate, I still recommend listening to your hunger and fullness levels while you‘re eating,’ Rebecca told her fans.

‘It’s just a great place to start.’

Rebecca’s followers were excited by the easy-to-follow hack with many commenting on how practical it is.

‘A great practical visual to educate people on healthy portions,’ one woman said.

While others agreed the visual element was extremely helpful when it came to replicating the portions at home.

Rebecca then loads up one  quarter of her plate with slow burning carbs and the other with her protein – in this case pasta and tuna

The popular dietitian and mother consistently posts healthy eating tips online – including busting myths around comfort foods like chocolate.

‘When comparing dairy milk to dark and vegan chocolate, dairy milk chocolate is actually lower in both calories and saturated fat than dark and vegan chocolate,’ she said.

The vegan chocolate she used in the comparison had almost double the amount of saturated fat than the dairy milk chocolate.

The meal is topped off with two tablespoons of olive oil, with a tablespoon or two of healthy fats recommended 

Rebecca said Easter can be a difficult time for people wanting to watch their health because consumers are ‘bombarded’ with messages about which chocolate is best.

But she thinks the approach needs to be different.

‘It is a soul food,’ she said.

‘If you love the dark or vegan chocolate, then by all means definitely still keep eating them. But if you’re only having them because you think they are healthier, then this is a sign to just eat the chocolate you truly enjoy,’ she explained. 

She has revealed the truth about different types of chocolate and how they really effect your health

The dietitian compared three blocks of chocolate for her post, Cadbury Dairy Milk milk chocolate, Lindt Excellence with 70 per cent cocoa and the creamy block from Loving Earth.

She found the Cadbury block had 535 calories and 19grams of saturated fat per 100grams.

The same amount of the Lindt chocolate had 559 calories and 24grams of saturated fat while the most calorie dense was the vegan chocolate.

It had  618 calories and 37grams of saturated fat.

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