Plate Instructions
The Diet Plate® provides measured sectioned or calibrated areas for the various types of food that make up your daily diet, such as Protein, Starchy Carbohydrates, Vegetables, Dairy and Fat. If you're unsure which food is Protein and which is Starchy Carbohydrate, please see Advice from our Resident Dietitian on the drop down menu.
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Trying to lose weight? No idea what a dietary portion of food looks like? |
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| The Diet Plate® measures a correct dietary portion ... |
You add unlimited salad and vegetables of protein and starchy carbohydrate ... and lose weight the healthy way. |
How The Diet Plate ® Works
- All meats and oily fish are to be measured in the PROTEIN section - the tape measure forms the boundary.
- The Female version will give 2 - 3 ounces of protein(60 - 90 grams).
- The Male version will give 4 - 5 ounces of protein(125 - 150 grams).
- The Child's version is the same as the female.
- All potatoes, peas, corn, parsnips, butter beans, noodles, rice, naan bread, maize, lentils and pasta is measured in the STARCHY CARBOHYDRATE section, the tape measure again forming the boundary.
- The Female version will give 3 - 4 ounces of carbohydrate(90 - 125 grams).
- The Male version will give 6 - 7 ounces of carbohydrate(180 - 225 grams).
- The Child's version is the same as the female.
The outer RICE OR PASTA RING and centre SAUCE CIRCLE are different. They are to be used for combination meals such as curry and rice, pork stroganoff or spaghetti bolognaise dishes etc. The ring is not a measure but a holding circle for the rice or pasta, previously measured in the starchy carbohydrate section.
- Fill the starchy carbohydrate section with the pasta or rice as usual to get the correct portion size.
- Now move the correct portion of starchy carbohydrate to the ring marked RICE OR PASTA, leaving the centre SAUCE CIRCLE empty.
- Next fill the centre SAUCE CIRCLE (which is now a measure) with the sauce including the protein content e.g. fish, meat, chicken etc. It takes care of the calorie content including meat, cream, wine, cheese or processed sauces used to complete your combination meal.
- The Female version will give 2 - 3 ounces (60 - 90 grams) of the recipe.
- The Male version will give 4 - 5 ounces (125 - 150 grams) of the recipe.
- The Child's version is the same as the female.
Finally, move your entire meal to one side of the plate, ignoring all measurement markings, icons and affirmations.
- Just fill the remaining open space with fresh salad or vegetables.
- Use a side dish if you want more salad.
- Use vegetables like broccoli, leeks, carrots, cabbage, sprouts, asparagus, green beans, broad beans, red, green yellow and orange peppers, courgettes, onions and mushrooms. You can cook these how you like, try them steamed or roasted!
- The hard cheese cube picture i.e. the CHEESE MEASURE, is there merely as a guide. A 1" cube of hard cheese weighs exactly 1/2 an ounce or 15g. Most of us enjoy cheese, but just take a look at how much you can eat for the calorie value ... just one bite!
- So if your choice is Edam you will have 44 calories, but full fat Stilton may contain as many as 90 calories.
- As a further point of interest the same measure can be born in mind for butter, which will contain 126 calories! So check how much is on the end of your knife for those hidden extras.
Recap On The Diet Plate ® Weight Management System Plan
Lunch (Female & Child): Choose any 300 - 400 calorie option. Plus a small fun size banana or two small portions of fruit (not a kilo of grapes!) Drink water, tea, coffee or calorie free soda.
Lunch (Male): Choose any 400 - 500 calorie option. Plus a banana, or two pieces of fruit. Drink water, tea or coffee or calorie free soda.
Dinner: Your own preference but served on The Diet Plate®!
Aim to drink 8 glasses of water a day and include 400ml - 1/2 a pint - skimmed milk in your diet. Use a low calorie vegetable soup as a tummy filler for those hungry moments. Check out our recipe section for the resident "soup dragon's" best. As a suggestion cut bread down to only two slices a day maximum. So if you’re having a sandwich at lunch this is your allowance.
Eat at least five portions of fruit and vegetables everyday. Exercise daily - dance, walk, jog, join a gym, swim or ride a horse. It doesn't matter what you do as long as you do it!
Puddings, sweets and sugary foods and snacks are not covered by our plan, but we urge you to follow "Portion Control" if you need to indulge. Check out our Hints and Tips page for ways that will help you with your indulgences.
