Eating Less is Easy (this presentation is narrated, use sound if possible)

Amanda Clark, Advanced Accredited Practising Dietitian,

www.greatideas.net.au

Great Ideas in Nutrition, Gold Coast, Australia, Ph: 07 5536 6400

Bigger serves = Bigger Bodies

Portion Control

20 years ago, a takeaway coffee would have been water based and in a 200ml polystrofoam cup. Even if you added full cream

milk and a couple of sugars, the most you had was 85 Cals. Scale up to today’s Starbuck’s Grande and you could be taking

in up to 480 Cals depending on your choice of drink.

Potato Chips20 years ago chips came in 30g packs. Today both the 50

and 100g packs are marketed as single serves.

30g = 150 Cals, 50g = 250 Cals, 100g = 500 Cals

Portion Control

Cupcakes / muffins

140cals vs 1000 cals

1989 – 2009Overweight & Obesity Stats

Take Control

Buy products that come in the right sized serves. Check out the Australian options in the Portion Perfection Healthy Snack Bible.

Download a free e-Bible from www.greatideas.net.au

There’s clear evidence that we eat whatever is put in front of us. Take control of what is there. From $17.95 at www.greatideas.net.auPortion Perfection

Plate

Portion Perfection Bowl

The portion perfection bowl

allows you to see the size of your

serve so you’re not tricked into eating

more. Available from $9.95

www.greatideas.net.au

Portion Perfection:A visual weight control plan

The Portion Perfection pictorial book fills in all the gaps to make a complete day’s intake. Complete set only $59.95. There’s even a version for people who have a

gastric band or sleeve.

Calorie Requirements

It’s all colour coded. Just choose the portion size that matches your colour.

Occasional: • Bacon and eggs• Pancakes• Crumpets• Bagels• Croissant• Fast food

Everyday: • Toast and toppings• Cereals and fruit• Fruit and yoghurt• Fruit salad• Smoothie

Divided into meals:Breakfast

The foods are divided into healthier “everyday” options and not so healthy

“occasional” choices.

Toast and Toppings

Choose your meal and follow the guide. 1 of these + 1 of these + 1 of these. It couldn’t be simpler!

All snacks are:

• Assessed against nutritional criteria

• Approx 100 Cals per pack.

Brand names included

• 1/day for weight maintenance

• 2/wk for weight

lossEveryday and Occasional Foods

We all eat “occasional” foods sometimes. Aim to

limit these to:

MealsJust choose your meal and serve according to

the colour guide.

Thanks. You can get your

Portion Perfection Products

along with healthy

cookbooks and exercise tools from

www.greatideas.net.au

& we’d love to hear about your progress

on www.facebook.com/portionperfection