SOADI Frontline Training - CAMH - Nicotine Dependence Clinic

SOADI FRONTLINE TRAINING 19
Healthy Plate
To create a healthy plate, take a medium-sized plate and fill:
• A half of the plate with vegetables and fruit.
• A quarter of the plate with starch foods.
• A quarter of the plate with protein foods.
Tips for Portion Control
• Eat within two hours of waking up to boost metabolism.
• Eat three balanced meals every day, with healthy snacks in
between.
• To prevent overeating, do not eat foods directly out of a bag or
a container. Place the desired portion on a plate or in a bowl
and put the bag or container away.
• Try not to eat in front of the TV or computer.
• Wait 20 minutes before a second helping to ensure hunger.
Stop eating when no longer hungry.
• Try sharing portions at restaurants; restaurant-sized portions
are often bigger than necessary to satisfy our hunger.
• Avoid “eyes are bigger than stomach” syndrome.
Figure 19 Healthy Plate
Healthy Snacking
Healthy snacking is good for us because it:
• Gives us energy to keep us balanced
throughout the day.
• Helps our minds focus and concentrate.
• Helps our body get all its nutrients.
• Helps us meet our daily food serving
requirements.
• Helps keep our blood sugars level.
• Prevents us from getting hungry in
between meals.
Tips for Healthy Snacking
• Have healthy snacks prepared; for
example, wash and cut fruits and Figure 20 The Five “White Gifts” (Jan Longboat)
vegetables when you purchase them.
• Create serving-sized snacks in bags or
containers so they’re ready to go.
• Try to buy only healthy snacks. Eat sugary and/or salty snacks
in moderation.