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Is the size of your plate a problem?

Are the cups, bowls and plates you use smaller or larger than average? As you age eating habits need to change – especially how you consume food as you are less likely to be as physically active in retirement.

Larger bowls, cups and plates, oversized food portions and supersized deals are driving Australians to overconsume – putting their health at risk. People consistently consume more food and drink when offered larger-sized portions, packages or tableware than when offered smaller-sized versions. Poor portion choices, upsize deals and simply bigger plates and bowls could increase the risk of chronic disease.

Consuming too much food and drink can lead to weight gain, which fast-tracks the risk of some cancers. And it’s a hefty problem in Australia – more than 50 per cent of adults are overweight or obese and less than 10 per cent eat enough fruits and veggies daily.

So what can we do?
For a start, use smaller tableware, and train yourself to eat mindfully. It’s important to stop eating when full to avoid overconsumption.

Get used to portioning your plate correctly. As a general rule, salads and vegetables should make up the biggest proportion of your plate – aim for at least five serves of vegetables every day.

Fill about a quarter of your plate with carbohydrate-based foods like wholegrain bread, a medium sized potato, quinoa, rice or polenta. The final quarter of your plate should be a source of protein – think cooked lean meats, poultry, fish or eggs, lentils, chickpeas and nuts.

Simply using smaller sized tableware, portioning your food in advance and eating mindfully could improve your health and prevent weight gain, leading to a healthier and happier you!

When you are no longer as physically active as you used to be, it’s important to consider changing eating habits to suit your lifestyle.

More information about having a healthy diet and reducing your risk of cancer is available at or phone 13 11 20.

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