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Your Best Health: Adult Weight Management

Know Your Portions

How much you eat is as important as what you eat. You can gain weight if you eat and drink larger portions than you need. Use your plate as your guide. One way to help you get the nutrients you need is to build a “Healthy Plate”. Choosing a smaller plate may help you to eat smaller portions.

A Healthy Plate has at least 3 or 4 of the food groups from Canada's Food Guide.

  • Choose a smaller plate.
  • Fill half your plate Vegetables and Fruit
  • Divide the other half into smaller portions of Grain Products and Meat and Alternatives.

Vegetables and fruits give you lots of nutrients and fibre with fewer calories. People who eat more vegetables are more likely to be a healthy body weight. Aim for 7–10 servings of vegetables and fruit each day. Below are a few ideas using the Healthy Plate.


Something to think about ...

If you wish to save the blank form or print your answers, refer to the reflection journal.

Think about your meals…

  1. Do the portions on your plate look like the Healthy Plate?
  2. What’s one thing that you’re doing well?
  3. What’s one thing you could improve?