A Balanced Plate


A Balanced Plate

A helpful meal planning tool is called “Create Your Plate.” This is an easy way to control portion sizes and limit starchy foods. Follow these seven steps to create your plate:

  1. Using your dinner plate, put a line in the middle of the plate. Then on one side, cut it again so that you will have three sections on your plate.
  1. Fill the largest section with colorful non-starchy vegetables.
  • Spinach, carrots, bok choy, lettuce, greens, cabbage
  • Tomatoes, broccoli, cauliflower, green beans
  • Mushrooms, peppers, turnips
  • Cucumber, beets, okra, onion
  1. In one of the small sections, put grains and starchy foods.
  • Whole grain bread such as whole wheat or rye
  • Whole grain, high fiber cereal
  • Cooked cereal such as oatmeal, grits, hominy, or cream of wheat
  • Rice, pasta, dal, quinoa, tortillas
  • Cooked starchy beans and peas
  • Potatoes, sweet potatoes, green peas, lima beans, winter squash, corn
  • Crackers, snack chips, pretzels, popcorn
  1. In the other small section, put your protein rich food.
  • Chicken or turkey
  • Fish such as salmon, tuna, and cod
  • Other seafoods such as shrimp, clams, oysters, crab, mussels
  • Lean cuts of beef
  • Tofu, eggs, cheese
  1. Add a serving of fruit, a serving of dairy or both if your meal plan allows.
  1. Choose fats in healthy amounts.
  2. To complete your meal, add a low calorie drink like water, unsweetened tea or coffee.
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