It’s time to revolutionise your plate

It’s time to revolutionise your plate

Ever wondered whether your plate can control your weight? Cancer Council Queensland spokesperson Katie Clift regurgitates the evidence.

By Katie Clift | 3rd March 2015

Style readers, the time has come to revolutionise your plate. We’re living in the age of reinvention, where new trends dawn daily.

Food faddism is passé, friends. The South Beach diet is sooo yesterday, the Atkins diet is dead, and eating based on your blood type is only for mosquitoes.

Care much? You should. Queensland currently has the highest rates of obesity and overweight in Australia. 28 per cent of Queensland children and 65 per cent of adults are overweight or obese. Our rate of adult obesity is 10 per cent higher than in any other Australian state.

How could this be, you ask? Only 5.5 per cent of the adult population eat enough fruits and vegetables daily, and only 33 per cent are aware of how many vegetables they should be eating for optimal health.

Troubled? So are we. But we’re also determined not to let our dismay drive us to comfort-eating the couch. Reinvent your health with our diet trend tips for 2015.

2 & 5 = HEALTH

Get to know your numbers – if you’re an adult, you should be eating two serves of fruit and five serves of vegetables every day.

If you’re a child aged two or three years old, you should be eating 2.5 serves of vegetables and one serve of fruit a day. And you should be congratulated for reading this article.

And if you’re a teenager, you should be acting like you’re thirty and eating similar serves to an adult.

If you’re an obsessive compulsive dieter, just check out the Australian Dietary Guidelines and commit them to memory.


Shakespeare was wrong when he opined ‘What’s in a serve? That which we call a meal by any other name would taste as sweet…’

One serve of fruit is about eight strawberries, a medium-sized apple, orange, banana or pear, about 20 grapes or cherries, or two pieces of smaller fruit like apricots, figs or plums.

One serve of vegetables is half a cup of spinach, cauliflower, or brussels sprouts, half a medium sweet potato, or one cup of lettuce or salad vegetables.

And if you’re inclined to dollop half a bottle of mayonnaise or aioli on your vegetables, just stop and think of them as nutritional daggers, in the Shakespearean sense.


If you’ve been skimping on your fruit and veg, it might seem a bit much to bulk up on fruit and veggies – but balancing your plate can recalibrate your weight.

As a general rule, salads and vegetables should make up the biggest proportion of your meal, about half a plate is on point. Then fill about a quarter of your plate with carbohydrate-based foods such as wholegrain bread, a medium sized potato, quinoa, rice or polenta. And once that’s done, pack a quarter of your plate with protein – cooked lean meats, poultry, fish or eggs, lentils, chickpeas or nuts.


Remind yourself daily that this is the age of reinvention. Ditch the fad diets and let your plate control your weight.

It’s the new black – a balanced diet. Be chic, friends, and get with it.

More information about Cancer Council Queensland and eating healthy is available via Cancer Council Helpline 13 11 20 or


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Article by Katie Clift

Brisbane born and bred, Katie Clift is Executive Manager, Media and Spokesperson at Cancer Council Queensland. Catch her weekly radio show, Live Well, Be Well on 96Five, or downloadable at!


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