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Generally people assume one serving is the amount of food or drink packaged or served and are unaware of what is a ‘correct’ serving size for them. Clever marketing and eating too much have left us dazed and confused about how much we actuallyneed to consume.

The fact is a meal ideally contains 300-550 calories and a snack 100-200 calories, depending on your gender, age and weight loss goals.

The book was designed around the need to eat little and often for best use of metabolism by dividing foods evenly over the day into three meals and three snacks, each two and a half hours apart.

The ‘Food Guide’ section of the book splits foods into occasional and everyday choices, based on their nutritional value, glycemic index (GI), and levels of sugar and saturated fat. Pages that feature everyday choices are marked with a green border and occasional choices with a purple border.

Diabetes sufferers can benefit from following the eating plan in the book. It is also ideal for diabetes prevention because it is based on lower GI foods, regular meals and losing weight.

Pictures show what to eat for each meal, based on recommended daily calorie intakes separated into four categories for women and inactive teens, and men and active teens, who want to either lose weight or maintain weight. The plan can be personalised by a dietitian to achieve specific goals.

Daily calorie intakes are divided into ideal calories to be consumed for three meals and three snacks at breakfast, morning, lunch, afternoon, dinner and supper.

A guide to reading food labels is included that shows how to interpret nutrition information panels.

To use the ‘Food Guide’, readers simply:

1. Identify which calorie intake is right for them

2. Refer to the section for their meal of choice

3. Choose a menu option and turn to that page

4. Note the appropriate portion serve