Have you made a resolution to eat better and lose weight? Follow our month-long program of daily nutrition tips, created by dietitian Leslie Beck to change your lifestyle for January - and beyond. And to get your fitness on track, try our personal trainer-designed Boot Camp 2012 program .
DAY 21: Use the 'plate model' at dinner
Use this quick and easy technique to help manage portion sizes and get at least two servings of vegetables at dinner.
Here’s how it works: Visualize your dinner plate in quarters, and fill those quarters as follows:
- one quarter: protein-rich food (e.g. lean meat, chicken, fish, tofu, beans/lentils)
- one quarter: starchy food (e.g. brown rice, quinoa, whole-wheat pasta, sweet potato)
- two quarters: cooked vegetables and/or salad greens
It’s also a great strategy for when you’re eating buffet-style: It helps make sure your eyes aren’t bigger than your stomach - and prevents you from needing to loosen your belt buckle after the meal.
Want more information related to today's tip? Read on:
The key to weight loss: portion control
Missed earlier days? It's easy to get caught up.
DAY 20: Treat yourself
DAY 19: Go for whole grains
DAY 18: Don't eat after 8 p.m.
DAY 17: Eat an afternoon snack
DAY 16: Track your calories
DAY 15: Ban sugary drinks
DAY 14: Eat an orange vegetable
DAY 13: Add ground flaxseed to your diet
DAY 12: Eat one vegetarian meal
DAY 11: Pass on the salt
DAY 9: Eat a leafy green vegetable
DAY 8: Drink a cup of green tea
DAY 7: Snack on fruit
DAY 6: Use a smaller plate
DAY 5: Eat more veggies
DAY 4: Practise eating slowly
DAY 3: Boost fibre at breakfast