The plate model

The plate model is an effortless way to get the right proportions of each food group in our meals. To support a healthy life, it is important to have lots of vegetables alongside a balanced amount of carbohydrates and protein. Following the Plate Model helps us boost vitamin and mineral intake while ensuring we are having the right macronutrients (macros) for sustained energy and growth.

As shown below, the Plate Model recommends dividing your plate into three sections: one-half for vegetables, one-quarter for carbohydrates, and another quarter for protein. This can be thought about for many different meals and not only on one plate – everything might be mixed together in a wrap, a soup, your salad might be on a separate plate all together. When thinking about the plate model, think of your whole meal.

Take for example when you are having lunch at Saints. Ask yourself: Have I added enough salad to my plate? If not, how can you change your meal to align with the Plate Model?

Serving Sizes

A serve is a way to describe a reference amount of food, often used when talking about nutrition. While serving and meal size may vary based on your individual needs, you can use servings sizes to guide you towards a balanced diet.

The Ministry of Health provide guidelines on how many servings of each food group you should have each day. At Saints, we take pride in providing menus that enable you to fulfil all your dietary requirements. Ultimately, the power lies in your hands to make informed choices and ensure you meet your nutritional needs!

Here is a breakdown of the food groups, serving sizes, and the recommended* daily intake:

Protein

• Serving size: About size of your palm | Recommended 2.5 serves per day.

• Examples: Red Meat** (Beef, Pork, and Lamb), Fish, Chicken, Tofu, Eggs (2 large eggs).

• Nutrition tip: Incorporate a mix of plant and lean animal sources in your diet.

Carbohydrates

• Serving size: Approximately the size of your fist | Recommended 7 serves per day.

• Examples: Rice, Pasta, Noodles, Bread (1 slice), Wraps, Starchy Vegetables (Potato, Kumara, Taro).

• Nutrition tip: Choose wholegrain options where you can for increased fibre and to help digestion.

Vegetables

• Serving size: Two hands cupped together | Recommended 5-5.5 serves per day.

• Examples: Leafy Greens, Capsicum, Cucumber, Tomatoes, Beans, Eggplant. For cooked, chopped or canned vegetables a serve is ½ a cup (about the size of a tennis ball)

• Nutrition tip: Eat a range of colours when it comes to fruit and vegetables to boost the range of vitamins and minerals you are getting daily.

Fruit

• Serving size: Varies | Recommended 2 serves per day.

• Examples: Apple, Pear, Banana, or Orange: 1 medium fruit. Apricots, Kiwifruit, or Plums: 2 small. Diced, canned, or frozen fruit: 1 cup.

Milk and Milk Products

• Serving size: Varies | Recommended 3.5 serves per day.

• Examples: Milk or calcium-fortified plant-based milk: 1 cup. Yoghurt: 200g (¾ cup). Cheese: 40g (2 slices)

By keeping in mind the concepts of the Plate Model and serving sizes, you can embrace a balanced and easy approach to nutrition. Remember, making conscious decisions about your food intake empowers you to take charge of your well-being!

*Based of Ministry of Health Guidelines for males and females ages 14-18 years old

**Updated guidelines for red meat state that less than 350g should be eaten in a week across 3 meals (approx. 100g/serve).

References

Ministry of Health: New Serving Size Advice https://www.health.govt.nz/system/files/documents/publications/new-serving-size-advice-dec20-v3.pdf

Healthy Food Guide www.healthyfood.co.nz

The Heart Foundation: Food Portions https://assets.heartfoundation.org.nz/documents/shop/nutrition/docs/food-portions-a4.pdf?mtime=1667526708?1691029188

The Heart Foundation: Red Meat and Poultry https://assets.heartfoundation.org.nz/documents/shop/nutrition/docs/red-meat-and-poultry-position-statement.pdf?mtime=1667526709?1691030269