Pile your plate RIGHT

Navigating mealtimes is simple when you know what to load up on

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Want to buzz with nonstop energy, sidestep hunger pangs in between meals and feel fabulous? The simplest way to get the best out of each day isn't by counting every calorie or cutting out food groups - it's about balancing what you put on your plate and that includes healthy fats, carbs and filling protein. Our experts share the right way to dish up at mealtimes and even the most-nutritious order to eat it in. From navigating a hotel buffet to grabbing a quick bite after a busy day, here's what you need to know.

Paint your dinnerware

Need to get a handle on portion size? Downsizing your plate isn't the only way to cut your portion size. The colour of your crockery can also make a big difference. 'People eat less food when it's served on a red plate**,' says clinical nutritionist Suzie Sawyer. Plus, eating light-coloured foods off a dark blue plate can help maintain portion size. It's thought that darker colours affect how we perceive the flavour of food, working like an appetite suppressant on the brain.