The liquid diet, the baby food diet, the raw food diet, people have gone to some pretty extreme lengths to lose weight, but even those who don't follow the craziest diet trends and stick with plain ol' healthy eating regimens, could be doing it wrong. Yes, one dietician is shedding some light on these 'healthy' plate mistakes by posting identical photos of the same meal but with an upward difference of around 300 calories.


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The nutritionist, Paula Norris, has captioned the collection on Instagram 'Spot The Difference' and trust us - you can't. Along with the high calorie and low-calorie photos she writes out the calorie saving recipes and general healthy eating tips such as portion control, focusing on healthy oils and replacing starchy carbs.

For Norris the key is attainability, writing on her page: "Ever since I studied Dietetics, I haven’t bothered with drastic diet changes to achieve goals because I know how short term, unsustainable and depressing they are. Changes I make are small, almost unnoticeable and spread across days and weeks. Decreasing the serve size of energy dense foods and increasing portions of low energy density foods has been key for me. A lot of small changes can add up!"

Scroll down below to see these amazing plate comparisons and see if you can spot the difference!

#1 Sneaky ‘Salads’⠀⠀⠀⠀⠀

Sneaky ‘Salads’⠀⠀⠀⠀⠀

Unfortunately calorie heavy dressings, too much grain and not enough veg can result in a ‘salad’ with calories closer to that of a risotto. Here’s how easily it can happen, even with ‘salads’ of similar bulk...🔸On the left:• 1 cup cooked Pearl Barley• 70g Haloumi• 1/3 Zucchini• 2 florets Broccoli• 1/4 Capsicum• 50g Eggplant• 3 Cherry Tomatoes• 200g Poached Chicken• 1/2 cup herbs• Dressing of 2tsp EVOO and 2tsp Balsamic... Read More

Unfortunately calorie heavy dressings, too much grain and not enough veg can result in a ‘salad’ with calories closer to that of a risotto. Here’s how easily it can happen, even with ‘salads’ of similar bulk...🔸On the left:• 1 cup cooked Pearl Barley• 70g Haloumi• 1/3 Zucchini• 2 florets Broccoli• 1/4 Capsicum• 50g Eggplant• 3 Cherry Tomatoes• 200g Poached Chicken• 1/2 cup herbs• Dressing of 2tsp EVOO and 2tsp Balsamic Vinegar 🔹On the right:• 1/2 cup cooked Pearl Barley• 35g Haloumi• 2/3 Zucchini• 5 florets Broccoli• 1/2 Capsicum• 100g Eggplant• 5 Cherry Tomatoes• 100g Poached Chicken• 1/2 cup herbs• Dressing of 2 tsp Balsamic Vinegar and 2tsp seeded mustard

Paula Norris Report

Doodlebug 1 week ago

The main difference in most of these seems to be cutting the protein in half. Tip: protein makes you feel fuller longer.

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#2 Both Of These Meals Are Healthy But Depending On Your Goals You May Make Some Modifications For More Or Less Calories⠀

Both Of These Meals Are Healthy But Depending On Your Goals You May Make Some Modifications For More Or Less Calories⠀

Both of these meals are healthy but depending on your goals you may make some modifications for more or less calories.This one is also important as while good fats are ofcourse amazing for and required by our bodies- the calories can add up. So if you’re trying to move some weight you need to be aware of portions of even good fats. 🔸On the left • Large (220g) Salmon fillet (when... Read More

Both of these meals are healthy but depending on your goals you may make some modifications for more or less calories.This one is also important as while good fats are ofcourse amazing for and required by our bodies- the calories can add up. So if you’re trying to move some weight you need to be aware of portions of even good fats. 🔸On the left • Large (220g) Salmon fillet (when raw)• 2tsp oil for pan frying• 1 serve (~200g) soba noodles• 1 Tbsp Edamame • 1/4 carrot - julienned• 1/2 cup cooked spinach• 25g Broccoli (~2 florets)• 1/2 medium Avocado 🥑 • 1 tsp lime juice • 1/4 cup basil• 1/2 tsp sesame seeds 🔹On the right:• Small (150g) Salmon fillet (when raw) baked without added fat • 1/3 serve (~70g) soba noodles• 2 Tbsp Edamame• 1/2 carrot - julienned• 3/4 cup cooked spinach• 50g Broccoli (~2 florets)• 2 cherry tomatoes• 1/4 medium Avocado 🥑 • 1 tsp lime juice• 1/4 cup basil• 1/2 tsp sesame seeds

Paula Norris Report

Cheezees 1 week ago

*more or fewer calories

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#3 The Impact That Ingredient Manipulation Can Have On The Overall Calories In A Meal

The Impact That Ingredient Manipulation Can Have On The Overall Calories In A Meal

These posts are NOT to encourage calorie counting but are to demonstrate the impact that ingredient manipulation can have on the overall calories in a meal (obviously important for those of you who are trying to lose weight). On the left:🔸50g Feta🔸200g Sweet Potato 🔸4 Cherry Tomatoes🔸1/2 cup Baby Spinach🔸1/4 small Capsicum🔸1/6 medium Zucchini🔸1 cup cooked Quinoa🔸180g Poached chicken🔸Dressing of Balsamic Vinegar + Olive Oil. On the right:🔹25g Feta🔹100g Sweet Potato🔹8... Read More

These posts are NOT to encourage calorie counting but are to demonstrate the impact that ingredient manipulation can have on the overall calories in a meal (obviously important for those of you who are trying to lose weight). On the left:🔸50g Feta🔸200g Sweet Potato 🔸4 Cherry Tomatoes🔸1/2 cup Baby Spinach🔸1/4 small Capsicum🔸1/6 medium Zucchini🔸1 cup cooked Quinoa🔸180g Poached chicken🔸Dressing of Balsamic Vinegar + Olive Oil. On the right:🔹25g Feta🔹100g Sweet Potato🔹8 Cherry Tomatoes🔹1 cup Baby Spinach🔹1/2 small Capsicum🔹1/3 medium Zucchini🔹1/2 cup cooked Quinoa🔹120g Poached chicken🔹Dressing of Balsamic Vinegar

Paula Norris Report

diane a 1 week ago

less protein

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#4 Healthy Fried Rice⠀⠀⠀⠀

Healthy Fried Rice⠀⠀⠀⠀

🔸On the left: • 1 1/2 Cup Brown Rice• 1/4 Capsicum• 1/4 Cup Peas• 1/2 Cob Corn• 1/2 Egg • 2 Tbsp Soy Sauce• 1/4 Carrot• 180g chicken• 2 tsp Oil🔹On the right:• 1/2 Cup Brown Rice • 1/2 Cup Cauli Rice• 1/2 Capsicum• 1/2 Cup Peas• 1/2 Con Corn• 1/2 Carrot• 1/2 Egg• 8 Green Beans• 2 Tbsp Soy Sauce• 100g chicken

Paula Norris Report

Ben Smith 1 week ago

lol @ 1/2 an egg.

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#5 Easy Ways To Save Cals In Your Stir Fry⠀⠀⠀⠀⠀⠀⠀⠀

Easy Ways To Save Cals In Your Stir Fry⠀⠀⠀⠀⠀⠀⠀⠀

On the left: 🔹2 tsp oil for cooking🔹1Tbsp Sweet Chilli Sauce🔹280g Chicken (1 medium breast)🔹1 cup Brown Rice🔹Half the amount of Veg (1/4 red capsicum, 1/2 small carrot, 1 Medium Mushroom, 2 pieces Broccolini)🔹2 tsp Soy sauce, 2 tsp Oyster sauce, 2 tsp Lime Juice. Healthy Swaps on the Right:🔸No oil for cooking (you can use water or the sauce instead)🔸1tsp Sriracha instead of Sweet Chilli (it’s stronger flavour means... Read More

On the left: 🔹2 tsp oil for cooking🔹1Tbsp Sweet Chilli Sauce🔹280g Chicken (1 medium breast)🔹1 cup Brown Rice🔹Half the amount of Veg (1/4 red capsicum, 1/2 small carrot, 1 Medium Mushroom, 2 pieces Broccolini)🔹2 tsp Soy sauce, 2 tsp Oyster sauce, 2 tsp Lime Juice. Healthy Swaps on the Right:🔸No oil for cooking (you can use water or the sauce instead)🔸1tsp Sriracha instead of Sweet Chilli (it’s stronger flavour means you need less)🔸150g chicken🔸1/2 cup Brown Rice🔸Double the Veg. (1/2 red capsicum, 1 medium carrot, 2 Medium Mushrooms, 1/2 bunch Broccolini)🔸 2 tsp Soy sauce, 2 tsp Oyster sauce, 2 tsp Lime Juice

Paula Norris Report

Mae Mosse 4 days ago

Most sriracha has some not good ingredients in it. Aspartame being one that I wouldn’t touch with a barge pole! And msg. Use Tabasco instead.

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#6 A Chicken Pad Thai Spot

A Chicken Pad Thai Spot

if you want to gain weight or maybe you want to maintain but have higher energy requirements- go left. If your goal is to lose or maintain weight - go right. This Pad Thai is on MEDIUM sized dinner plates (hence why they fill up most of it!) 🔸On the left:• 200g cooked chicken thigh• 2tsp oil for cooking• 130g (when dry) rice noodles• 1/4 red onion• 1/2 carrot -... Read More

if you want to gain weight or maybe you want to maintain but have higher energy requirements- go left. If your goal is to lose or maintain weight - go right. This Pad Thai is on MEDIUM sized dinner plates (hence why they fill up most of it!) 🔸On the left:• 200g cooked chicken thigh• 2tsp oil for cooking• 130g (when dry) rice noodles• 1/4 red onion• 1/2 carrot - julienned• 3 snow peas - chopped• 1Tbsp Soy sauce• 1/2tsp Fish sauce• 1Tbsp Lime juice• 1/2 egg 🔹On the right: • 120g cooked chicken breast• 1tsp oil for cooking• 70g (when dry) rice noodles• 1/4 red onion• 1 carrot - julienned• 8 snow peas - chopped• 1 bunch Chinese Spinach• 1Tbsp Soy sauce• 1/2tsp Fish sauce• 1Tbsp Lime juice• 1/2 egg

Paula Norris Report

Echo 1 week ago

Well... I am having Thai tonight.

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#7 No Change In Ingredients - Just Different Amounts⠀⠀⠀

No Change In Ingredients - Just Different Amounts⠀⠀⠀

No change in ingredients - just different amounts! On the left:🔸180g steak (untrimmed)🔸1tsp Oil (to cook steak)🔸2 cups Lettuce🔸4 rings Red Onion🔸50g Avocado🔸1cup Cooked Rice Noodles🔸30g Cucumber🔸2 Cherry Tomatoes🔸2 tsp Sesame Oil🔸2 tsp Lime Juice🔸1 tsp Soy Sauce. One the Right: 🔹100g steak (trimmed) and grilled (without oil)🔹2 cups Lettuce🔹4 rings Red Onion🔹25g Avocado🔹1/2cup Cooked Rice Noodles🔹50g Cucumber🔹4 Cherry Tomatoes🔹1/2 medium Carrot🔹1 tsp Sesame Oil🔹2 tsp Lime Juice🔹2 tsp Soy... Read More

No change in ingredients - just different amounts! On the left:🔸180g steak (untrimmed)🔸1tsp Oil (to cook steak)🔸2 cups Lettuce🔸4 rings Red Onion🔸50g Avocado🔸1cup Cooked Rice Noodles🔸30g Cucumber🔸2 Cherry Tomatoes🔸2 tsp Sesame Oil🔸2 tsp Lime Juice🔸1 tsp Soy Sauce. One the Right: 🔹100g steak (trimmed) and grilled (without oil)🔹2 cups Lettuce🔹4 rings Red Onion🔹25g Avocado🔹1/2cup Cooked Rice Noodles🔹50g Cucumber🔹4 Cherry Tomatoes🔹1/2 medium Carrot🔹1 tsp Sesame Oil🔹2 tsp Lime Juice🔹2 tsp Soy Sauce [Both recipes have equal amounts of garlic, mint, coriander, chilli and ginger]

Paula Norris Report

Mae 1 week ago

NEver reduce the amount of avocado, are you insane?!

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#8 Spot The Difference

Spot The Difference

Meal on the left has:🔹300g chicken breast (medium sized breast) pan fried in 1tsp oil 🔹Mayonaise dressing🔹Bacon rasher🔹Croutons baked with 1tsp oil🔹15g Parmesan cheese. The salad on the right has:🔸120g chicken grilled without added fat🔸Add Red Onion for flavour (since you're omitting Bacon!)🔸Additional Cherry tomatoes and carrot for bulk since you're using less chicken🔸Croutons baked without oil🔸Dressing made on 1Tbsp natural yoghurt + 1 tsp Dijon mustard + garlic (which is actually... Read More

Meal on the left has:🔹300g chicken breast (medium sized breast) pan fried in 1tsp oil 🔹Mayonaise dressing🔹Bacon rasher🔹Croutons baked with 1tsp oil🔹15g Parmesan cheese. The salad on the right has:🔸120g chicken grilled without added fat🔸Add Red Onion for flavour (since you're omitting Bacon!)🔸Additional Cherry tomatoes and carrot for bulk since you're using less chicken🔸Croutons baked without oil🔸Dressing made on 1Tbsp natural yoghurt + 1 tsp Dijon mustard + garlic (which is actually delicious)🔸5g Parmesan cheese [Both have the same amount of lettuce, bread and anchovies]

Paula Norris Report

Anne 1 week ago

Toss the croutons.. nobody needs them and they taste stale most times anyway. tadaa.. less calories

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#9 Too Big A Burrito?⠀⠀⠀⠀⠀⠀⠀⠀

Too Big A Burrito?⠀⠀⠀⠀⠀⠀⠀⠀

Too big a burrito? Ok so the size of the wrap (which saves about 100cals) makes this one more obvious but the other differences save you an extra 300cals!⠀🔸On the left: • Large wrap• 1tsp oil for cooking• 1/2 brown onion• 160g Regular mince• Taco seasoning• 1/2 tin tomatoes• 1 cup lettuce• 1/2 tomato• 50g Avocado• 40g cheese🔹On the right:• Medium wrap• 1/2 brown onion• 100g Extra lean mince• 50g... Read More

Too big a burrito? Ok so the size of the wrap (which saves about 100cals) makes this one more obvious but the other differences save you an extra 300cals!⠀🔸On the left: • Large wrap• 1tsp oil for cooking• 1/2 brown onion• 160g Regular mince• Taco seasoning• 1/2 tin tomatoes• 1 cup lettuce• 1/2 tomato• 50g Avocado• 40g cheese🔹On the right:• Medium wrap• 1/2 brown onion• 100g Extra lean mince• 50g black beans• 1/3 Zucchini• 1/2 medium carrot• Taco seasoning• 1/2 tin tomatoes• 1 cup lettuce• 1/2 tomato• 25g Avocado• 20g Low Fat cheese

Paula Norris Report

Parmeisan 1 week ago

Um... how are you going to close that?

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#10 Easy Ways To Cut Cals⠀⠀⠀⠀⠀⠀

Easy Ways To Cut Cals⠀⠀⠀⠀⠀⠀

EASY WAYS TO CUT CALS: • Reduce oil in cooking. Try spray oil. • Replace some of the starchy carbs with non-starchy vegetables • Add moderate amounts of healthy fats (nuts, seeds, oil in dressing)

Paula Norris Report

Anne 1 week ago

Most spray oils have transfat. What a stupid recommendation. Use coconut fat.

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