Fats and Dressings Template

Dress Up Your Salad Dressings

Let’s face it, most of us enjoy that little bit of extra zest when it comes to eating salads.  The dilema is you don’t want to drown your healthy salad with too much dressing and completely counteract the ‘healthy’ factor of your meal.

This is were the Waitplate dressings and spreads template comes in handy.

The narrow end of the dressings and spreads template is for a single serve measure of butter, maragine, oils or mayonnasie. The larger measure is a single serve for salad dresssings and sauces.

Underestimating the amount of these fats/spreads consumed can lead to many hidden and unwanted calories. This is one small but very vital tool in managing a healthy lifestyle. 

Never again will you be concerned how much is too much when it’s comes to your salads and even your spreads. You’re in good hands with Waitplate.

Fats and Dressings Template

Fats and Dressings Template

sauces and fats template


The importance of rating your hunger as you eat

Hi everyone,

For those who are using the Waitplate System and even for those who are not, one very important aid in weight management and re-balancing is to rate your hunger while you are eating. Sometimes called your ‘hunger quotient’, this helpful tactic encourages eating behaviour awareness. It could be argued that constantly rating how sated you are, brings attention to eating, which may in itself lead to weight loss.

Before you start your next meal sit down with a pen and paper. Write down a number between 1 and 10 that best rates how hungry you feel. Number 1 being extremely hungry and 10 being comfortably full.

Now as you commence your meal be truly mindful of all the aromas, textures and individual flavours with each bite. Chew slowly and deliberately. Pay full attention to this process. You may need to practice this a few times. One chew per second is perfect. Make sure each bite of food is completely liquefied before you swallow it. This will ensure that your mouthful will be partially digested even before you swallow and the optimal amount of nutrients extracted. Continue in this manner for a couple of minutes then cease eating. Put your cutlery down, take a breath and a small sip of water. Wait for a minute and then rate your hunger again. (After you begin eating, it will take around 18- 20 minutes for the food to work its way into your blood stream, altering hormone and sugar levels. So if you complete a full meal in less than 15 minutes you may still be hungry.)

So after you have rated your hunger again, is your hunger subsiding? Continue in this same manner until you rate your level of fullness (or satiety) up around 7 or 8, then stop. By eating until you are only 80% full will result in increased energy as your digestive system doesn’t have to work so hard. Less food in your system will result in weight re-balancing and a healthy digestive tract. Try It!

new contemporary plate set

Waitplate Instructions

Waitplate Chewing Timer:


This innovative and intelligent device is the first visual aid to address the excessive speed of eating. The timer actually re-educates the user to chew slowly, stop and “pause” appropriately and promotes eating self- regulation. Sit down to a full meal or snack and turn on the green activation button of the Timer. When the small light starts to flash “green” commence chewing your first mouthful of food. Chew slowly in time to the flashes (approx. one chew per second). After one and a half minutes the light will flash “red” which signals the user to put down his/her cutlery and cease eating for approximately one minute. During this rest period it is important to assess your hunger as these periods of no eating help to restore your hunger/satiety response (your natural ability to know when you are getting full and can stop eating). When the green light starts to flash again you can commence eating following the same eating sequence for the duration of the timer. The timer will turn off after 18 minutes. This period of 18-20 minutes is how long it takes for your body to register fullness. Eating slowly, mindfully and learning to pause constantly throughout the meal allows the user feel full while consuming less food. Snacks may require only using the timer for ten minutes. Simply hold the green activation button down for ? seconds to turn it off and for two seconds to pause the timer.


Waitplate Portion plate:


The Waitplate plate is designed to demonstrate the correct apportionment of salad/vegetables (one full half of your plate), one quarter lean protein (meat, fish, tofu etc) and one quarter of a starchy carbohydrate of your choice (mashed potato, pasta, rice for example). Try to keep protein and starchy carbs to the flat part of the plate only. The design is discreet so the user is not obviously using a “dieter’s” plate. Each family member could have their own plate.


Baked goods template:


Simply hold the template over the cake, pizza or bread of choice and cut around the outside while holding the handle. Eat only what remains within the template. This is a modest serve. For example: A main meal of pizza could mean 1-2 slices with a large green salad for women (and children under 14) and 2-3 slices with salad for males. Place the bread template over your favourite type of bread but only eat the correct portion size. This will eliminate hundreds of unwanted calories. Limit a portion of cake or pie to just once or twice a week.




Use the protein templates as stated above. Hold over any form of solid protein (fish fillet, steak, chicken breast, tofu etc) and cut around outside of template. The blue template (males) determines around 120 g serve and the pink template (females and children under 14 years) is around 90g. These templates are a guide to a modest serve. A very active person may double this portion size. The thickness of the protein serve should approximate the thickness of the template.


Dressings and fats:


Use the narrower end of the dressings and fats template for a single serve measure of butter, margarine, oils or mayonnaise. The larger measure is a single serve for salad dressings and sauces. Underestimating the amount of these fats consumed can lead to many hidden calories. So use this template often.


Carbohydrate Template:


The starchy carbohydrate template is made of flexible silicon and will deliver the ideal portion of mashed vegetables (sweet potato, potato, pumpkin, etc), cooked rice or pasta for both males (up to blue section), females and children (pink section). Simply fill to the desired level (you made need to experiment with exact volumes to suit your activity level) and hold over your plate. Gently squeeze and a perfect portion will be delivered onto the plate. You can serve each member of the family the required amount directly onto their plate. The template also measures soft proteins like cooked mince (spaghetti sauces), stir-fry meats and takeaway pre-made Asian foods and curries. This multifunctional tool can be used to measure cereal and soup.

waitplate chewing timer

Waitplate Timer

chewing timer

Waitplate Chewing Timer

The Waitplate Chewing Timer is an innovative and intelligent device that addresses issues on eating faster than the recommended speed, one of the factors that cause adult obesity. It is the first visual aid on the market that re-educates users on the ideal eating speed, resulting in optimum eating self- regulation.

Using the Waitplate Chewing Timer

Press the green activation button to start using the timer for snacks or full meals. Chew your first mouthful of food when the green light starts to flash. Chew your food at the same time that the light flashes, about one chew per second. After a minute and thirty seconds, the light will turn red, signalling you to stop eating. Set the cutlery down and rest for about a minute. Assess your hunger while resting. Periods of rest during meals restore the hunger/satiety response of your body, allowing you to determine when you are getting full and can stop eating. Resume eating when the light flashes green again. Follow the sequence until the timer ends, which is about eighteen to twenty minutes for full meals. This is the length of time it takes the body to register fullness. For snacks, consider using the timer for ten minutes.

Benefits of Using the Waitplate Chewing Timer

The timer prevents overeating, as it gives your body the opportunity to determine when it is full. As you eat slowly and learn to pause constantly throughout the meal, you will feel satiated while consuming less food.

Add our Waitplate Chewing Timer to your shopping cart or get in touch with us at 07 5574 6355 for more information on our products.


Eating Posture

Correcting Eating Posture

Our bodies perform many tasks each day. For each of those tasks our bodies are required to be in different positions and constantly adjusted for the ease of those tasks. When we eat our meals during the day we unconsciously and continually adjust our eating posture to accommodate the eating process.


We move our head up, down, forward and back in order to get food to our mouths. Our spine tends to bend into the position we find most comfortable. We move our feet several times to stabilize our upper body. Over the years we habitulise this process so we automatically adjust our body into these learned positions where we feel we can eat in comfort. Unfortunately some poor eating body postures may result.


Poor eating posture can result in some significant problems for the eater including gastric problems, sore backs and necks, jaw problems, headaches and even some circulatory issues in the legs.


Waitplate Tips for Perfect Eating Posture:


  • Correct seating and positioning of the body while consuming meals is important because it improves both the enjoyment and safety of the meal. This facilitates better digestion and eating awareness. To enable the upper body or trunk to be stable the feet must have a firm footing so they can bear weight as you eat.
  • Sit close to a table to prevent you from having to stretch forward to reach your meal. This prevents hunching forward and pressure on the abdomen.
  • Align your ear, shoulders and hips while eating and bring your food up to your mouth. This will encourage better control of head, neck and muscles in the tongue, jaw and mouth.
  • If you do have to eat in a chair or sofa, use a tray and sit up so your feet are firmly on the ground taking the weight of your trunk. Put cushions behind your back for support if needed. Keep your knees level with your hips and sit as far back as possible. Sitting up straight allows your food to digest uninterrupted.
  • Try to stay seated upright for 10 to 20 minutes after the meal to help prevent  symptoms of heartburn, indigestion or cramp.
  • Avoid tight clothing around your stomach.
  • Eat in good lighting. People tend to eat more if the lighting is low. (Think restaurants)
  • Avoid talking while chewing.
  • Really think about your eating posture at each meal. Sometimes your posture is a reflection of how you feel about yourself at the time of the meal.
  • Avoid eating larger meal when you are upset, tired or stressed. Your eating posture may reflect this.
  • Lastly be mindful of your eating posture. Maintain a sense of humility and elegance while consuming your food. Become a conscientious eater, grateful that there is food in front of you at all!

The Mirror Test

Are you an Elegant Eater?

Posture and chewing style may affect your weight and height. This exercise assesses eating styles, letting you know the kind of eater you are.


To start, prepare a full meal and sit in front of a mirror large enough to see your upper body at least. Eating a snack may not give you enough time to determine your eating style. To spot issues that you need to resolve, eat as you normally do.


Here are some things you need to observe when performing the Waitplate Mirror Test:

    • Observe your mouth and chewing style. Do you take overly big bites? Does your mouth open and shut continuously to accommodate the food?
      WAITPLATE HEALTHY HINT: Take small bites, so you do not have to open your mouth while chewing. The Waitplate Portion Control Cutlery decreases the amount of food you can put in your mouth at any one time.
    • Notice if you inhale too much air as you take in food. Do you stop constantly when chewing to take in air through your mouth? This behaviour puts you at risk of developing gas and gastric reflux problems.
      WAITPLATE HEALTHY HINT: To breathe normally through your nose while eating, consider taking small bites, as they require less effort. Reduce anxiety during meals or postpone mealtime until you can eat in a relaxed setting.
    • Assess the appearance of your mouth. Does it look stretched when you chew, as you take very large mouthful of food? Observe your facial muscles and jaw. How are they moving? Are you having a difficult time chewing?
      WAITPLATE HEALTHY HINT: You can decrease the movement of your mouth by taking small mouthfuls and eating slowly. Chew food until it mixes well with the saliva, making it easier to swallow. As a guide, consider chewing food twenty times per bite. For a healthy eating pattern and slower eating speed, consider getting the Waitplate Chew Mate.
    • Evaluate the rate at which you chew. Many individuals eat too fast, going beyond the ideal rate of one second per chew.
      WAITPLATE HEALTHY HINT: The Waitplate CHEW MATE corrects this problem, as it changes your chewing rate, allowing you to re-establish control over your eating.
    • Check if you are chewing with your mouth open or eating noisily. Do you produce loud chewing or slurping sounds?
      WAITPLATE HEALTHY HINT: You can correct these problems with the help of The Waitplate Chewmate and Waitplate Cutlery.
    • Determine if you are relaxed and mindful of your food during mealtime. Are you aware of the flow of your breath and the flavours and textures of your food or do you barely notice anything, as you eat on autopilot? This kind of eating is common, as many individuals have forgotten the proper way to engage with their food.
      WAITPLATE HEALTHY HINT: Be mindful of your eating habits and appreciate every mouthful you take. Focus on the taste and texture of the food. When you learn to appreciate dishes, you will enjoy your food better and be calmer during mealtimes, allowing you to eat less.
    • Check if you hold your breath when chewing so you do not have to pause while eating.
      WAITPLATE HEALTHY HINT: The Waitplate System recommends slowing your chewing rate and breathing normally through the nose. Eating fast and holding your breath is common in compulsive eating. Fast and compulsive eaters may not even be aware that they have this habit.
    • Evaluate your posture while you are eating. Do you slouch with your chin forward and shoulders rounded or do you sit up straight with your head in line with your body? Do you bend forward to greet your food or bring it up to your mouth? Your posture says many things about your relationship with food.

For more information on correcting your eating posture, click WAITPLATE CORRECT EATING POSTURE


Hunger Satiety / Physiology

Weight control mechanisms are inherent in our physiology. It is we as a modern, time poor and lazy society that have overridden those mechanisms.


The main culprits are constant upsizing of food, poor apportionment of calories and hence nutrients and the recently researched phenomenon of – not just fast food – but fast eating!


It is generally accepted scientifically that with proper management and minimal sabotage, the human HUNGER / SATIETY feedback mechanism will maintain a reasonable body weight. This is of course barring any significant pathology – such as hyperthyroidism. This mechanism, (basically the ability to feel when you have eaten enough), if defective can be repaired.


When we eat, presuming that what we eat is recognised by our systems as food, (most processed food is not), a cascade of hormonal responses begin in our stomach and gastric-intestinal tract. By an almost miraculous process – which the Waitplate System helps restore – our brains (the hypothalamus), registers our nutritional and caloric satiety.


If we eat too fast there is no transfer of satiety information to the hypothalamus, so over eating results. Results = overweight or obesity. One solution is the Waitplate System which restores a proper functioning Hunger/Satiety mechanism through re-education of eating behaviours and reduction in the speed of eating.


What Dieting Means to Most People:

  • Conflicting and confusing information
  • Often having to eliminate a one or more major food groups
  • Constant testing of willpower and consequent feelings of guilt and inferiority when the diet fails
  • Stressful and often all-consuming leading to obsessions about food
  • Can alienate single members of a family and make social situations difficult.
  • Food no longer becomes a mindful pleasure but just mindless refuelling
  • Can involve tiresome contracts, ongoing expense and sales pressure

What the Waitplate Sytem can do for You:


  • Restore Hunger/Satiety mechanism (So you know when you are full)
  • Reduce the amount of food consumed (25% – 30%) and hence less calories
  • Is nutritionally balanced and adaptable depending on your personal food preferences
  • Reproducible at all meals and even when eating out or on holiday
  • Restores personal responsibility for your own health
  • Tailor-made for activity levels, age and gender (Children from the age of 6 can benefit from learning about appropriate portion control)
  • Designed to produce positive learned eating behaviour and restore mindful eating
  • Has no ongoing expenses – The Waitplate System is with you always