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The guide explains how to plan mixed meals by considering age, height, current body weight, and activity level, and by using simple portion indicators such as the palm, fist, and fingertip. It recommends including starchy foods most meals, pairing them with vegetables, fruit, dairy, beans, and lean proteins, and adjusting meal timing for children and high-energy 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Meal Planning Guide\n\nSTARCHVEGETABLESFISH,CHICKEN,DRY BEANS,SPLIT PEAS,MILK,MAAS ORWATERFATS&FRUITLEAN MEAT OR EGGSLENTILS AND SOYAYOGHURT  \nXGuidelines for volume or portion sizes:the palm1 cup your fisttip of yourof your handindex finger250 ml1 cup100g-120g1 teaspoon  \n阡婴柔储  \nMeal planning and  \nmaking portion control  \nMeal planningand makingportion controla daily wayof life  \na daily way of life  \nPortion control is an important part of mindful eatingand an essential tool to help maintain a healthy weight.  \nEveryone in the family has different needs.How muchfood you need depends on your:  \n## Steps to plan good,mixed meals:\n\n·Identify the meals and snacks that will be eaten duringthe day and remember to include times to havesomething to drink.  \n·age  \n·height  \n·current body weight  \n·Remember that starchy food should be part of mostmeals.Therefore,start the day with a starchy food.Starchy foods may also be part of some snacks.Otherfoods should be eaten together with the starchy food.  \n·activity level.  \nThe size of your fist or the palm of your hand and  \nyour fingertip can be a good indication of how big aserving should be.For example,Dad's servings will bebigger than those for Little Sis because his hands arebigger.  \n·Include plenty of vegetables and fruit during the day'smeals.Eat one or two dark-orange vegetables or fruitsthat contain beta-carotene each day.When available,usea variety of vegetables and fruit.  \nTo design a healthy eating plan,the food eaten shouldcome from all the food groups to compile good,mixedmeals.Snacks and in-between meals can be made up ofone or two food groups.  \n·Other foods that can be eaten with the starchy foodinclude some or all of the following:  \n·dry beans,split peas,lentils and soya  \n·oil or foods that contain plant oil (e.g.avocado orpeanut butter)  \nChildren need to eat 3-6 times a day to take in all the  \n·milk,maas or yoghurt  \nfood they need.People with high energy needs,such asvery active men and teenage boys,may need snacksbetween meals to achieve their energy needs.  \n·fish,chicken,lean meat,eggs or cheese.  \nThe meal planning guide (in front)is an example of ameal plan for a healthy adult doing normal work orexercise.  \nThe whole family should eat breakfast before they go toschool or work in the morning.A cup of tea is notenough.A mixed meal is especially important for childrenwho have to walk a long way to school.Both children andadults should take some food from home,packed in alunch box,to eat at school or work.It need not beexpensive food.Remember to take a bottle of water toschool or work.  \n## Aim for:\n\n·Two to three servings from the dairy group-have milkor maas with breakfast,yoghurt as a snack,and a cup ofmilk spread across the day's tea and coffee.  \n·Five servings from the vegetable and fruit group-havea fruit as a morning snack and again as an afternoonsnack,add tomato on a sandwich at lunch and add twoservings of vegetables or salad to your evening meal.  \nWhen children get home from school,they may need toeat again.Hungry children will not be able to study wellin the afternoon.In hot weather,everyone should haveplenty of clean drinking water,especially after havingplayed sport or games.The evening meal can be enjoyedtogether at the table and must be eaten well before smallchildren get sleepy.            \n·Five to eight servings of starch a day -eat porridge orcereal in the morning,have bread in the afternoon andinclude brown rice or samp and beans in your eveningmeal.  \n·Two to three servings from the meat and meatalternative group a day-try to have cheese on asandwich at lunch and a small serving of meat,chicken,fish or liver with your main meal in the evening.  \nGuidelines for volume or portion sizes:the palm of your hand =100 g-120 g1 cup =250 ml;your fist =1 cuptip of your index finger =1 teaspoon  \n·Beans and pulses two to three times a week-eat bakedbeans as a salad or add dried beans ","cbCaihkI5O2AkU6k","https://ap.wps.com/l/cbCaihkI5O2AkU6k","pdf",2938417,"English","# Meal Planning Guide\n## Steps to plan good,mixed meals:\n## Aim for:\n## Portion size guidelines","[{\"question\":\"What does portion control help with?\",\"answer\":\"Portion control is an important part of mindful eating and an essential tool to help maintain a healthy weight.\"},{\"question\":\"How do you plan mixed meals using this guide?\",\"answer\":\"Identify the meals and snacks for the day, include times to drink, and base the plan on age, height, current body weight, and activity level.\"},{\"question\":\"What serving targets does the guide recommend for vegetables, fruit, dairy, and starch?\",\"answer\":\"Aim for five servings of vegetables and fruit, two to three servings from the dairy group, and five to eight servings of starch per day.\"}]","Meal Planning Guide - Portion Control | PDF",1790535574]