Diet Plate Instructions
The Diet Plate - Calorie Controlled Meals
The Diet Plate® allows you to measure by sight the portions of protein, carbohydrates, vegetables, dairy and fat needed in your daily diet to enable weight loss. If you require some guidance on what falls into each of these food groups the Food Pyramid to the right will assist:
The levels from top (smallest) to bottom (largest) are as follows:
- Fats & Oils
- Sugars
- Protein and Dairy products
- Fruits and Vegetables
- Carbohydrates
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| The Diet Plate contains a section to fill with Protein products (Lean beef, chicken or fish for example) and carbohydrates (such as potatos, corn or beans). | Once these sections have been served, the remaining plate can be filled with a mix of unlimited vegetables. |
The Diet Plate also allows for different types meals to be served. The sauce circle allows accurate measurement of combination meals such as curry and rice, spaghetti bolognaise or beef stroganoff, using the carbohydrate section to measure rice or pasta and the sauce circle to measure the sauce including protein.
The portion control plate has other unique markings such as affirmations, a cheese measure and tape dividers clearly indicating the boundary for measurement of Protein and Carbohydrates.
Measured Sections Explained - Portion Control
Protein
Included in this section are all meats and oily fish within the boundary shown by the tape measure.
- The Female and Childs plate allows 60 - 90 grams of protein.
- The Male plate allows125 - 150 grams of protein.
Carbohydrates
In this section should be filled with one or a combination of potatoes, peas, corn, parsnips, butter beans, noodles, rice, naan bread, maize, lentils and pasta with the boundary also shown by the tape measure.
- The Female and Child version allows 90 - 125 grams of carbohydrate.
- The Male version allows 180 - 225 grams of carbohydrate.
Outer Ring
The rice or pasta ring, which is the outside circle, and the centre circle for sauce operate differently. They are for combination meals which include rice or pasta and an accompanying sauce. The ring is not a measure as you will have previously measured the rice or pasta in the carbohydrates section.
Combination Meals
Fill the carbohydrate section with pasta or rice as you normally would to measure the correct portion size.
Move the correct portion of carbohydrate to the ring marked RICE OR PASTA, leaving the centre sauce circle empty.
Next fill the SAUCE CIRCLE with the sauce which includes any protein content e.g. fish, meat, chicken etc. It is important to keep the portion within the circle to measure the portion correctly for weight loss. It is calibrated to calculate calories content including calories from meat, cream, cheese or wine as well as processed sauces.
- The Female version will give 60 - 90 grams of the recipe.
- The Male version will give 125 - 150 grams of the recipe.
- The Child's version is the same as the female.
Once measurements of carbohydrates and sauce is completed, you can move the entire meal to one side and fill the plate with vegetables or salad, ignoring the measurement markings for this food group. Feel free to also use a side dish for additional salad.
Vegetables
Vegetables to consume often include broccoli, leek, carrots, cabbage, sprouts, asparagus, green beans, broad beans, red, green yellow and orange capsicum, zucchinis, onions and mushrooms. You can choose how you cook these try them steamed or roasted!
Cheese
The CHEESE MEASURE i.e. the cheese cube picture is merely a guide. A 1 inch cube of hard cheese weighs 15g. While most of us enjoy cheese, it doesn’t provide much for the accompanying calorie value so we suggest limiting the cheese to just one bite! The cheese you choose can depend on the calorie content. If you choose Edam you will consume 44 calories, but full fat Cheddar may contain as many as 90 calories.
The same measure can be used for butter, of which a cube will contain 126 calories! It is additional calories like these that can sabotage your weight loss goals so keep a careful watch on what you spread!
Recommended Meals - Diet Meal Plan
Breakfast:
2 pieces of fruit and a bowl of any cereal using The Diet Plate Calorie Controlled Breakfast Bowl, or
2 pieces of fruit, boiled egg and 1 slice of wholemeal toast.
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 soft drink.
Lunch (Male):
Choose any 400 - 500 calorie option. Plus a banana, or two pieces of fruit. Drink water, tea or coffee or calorie free soft drink.
Dinner:
Your own preference but served on The Diet Plate®!
For weight management recipe ideas follow the link.
Other Dieting Advice
Meals and Drinks
As part of your weight loss goals you should aim to drink 8 glasses of water a day and to include 400ml skimmed milk daily in your diet. For hungry moments use a low calorie vegetable soup. We suggest also cutting down your bread consumption to two slices per day maximum. Having a sandwich at lunch would use your allowance. Aim to eat at least five portions vegetables and two serves of fruit everyday.
Exercise
Exercise daily – choose exercise that is fun and interesting. Why not try dancing classes, walking with friends, jogging along the beach or park, join a gym, swim some laps, try pool pilates or ride a horse! It doesn't matter what you do as long as you do it regularly!
Desserts
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. A small amount occasionally of a favourite treat will stop you from a binge as a result of feeling deprived!