The plate method is a good strategy to use when learning portions. It is typically used in diabetes meal planning but is effective for anyone. This method is quite simple to figure out but its concepts will serve you in every eating situation.To learn this method, look at a standard dinner plate. Draw a line down the middle, and then cut one half in half so you have three sections. These compartments have specific foods that fill them. The largest section (half the plate) should be filled up with any type of non-starchy vegetable such as broccoli or a salad. One quarter should consist of complex carbohydrates, such as brown rice or some other grain, and the other quarter should be filled with a lean protein. The plate method is the opposite of how Americans usually eat. In the typical American diet, meat takes up half of our plates and it is usually red meat. Vegetables are usually consumed in small servings--if they are eaten at all.
The plate method is good to use at parties where high fat foods are abundant. Using this strategy can help you keep the calories in check and still eat the food provided. First, look at the available food and determine what you are hungry for. Next, find the vegetables being offered. Choose the vegetable option first--filling up half your plate--then pick the protein and grain choices filling up the other half. For example, the host is serving fried chicken, corn on the cob (corn is a starchy vegetable so it is considered a carbohydrate), a Caesar salad and coleslaw. Caesar salad will fill up half your plate; coleslaw can be high in fat so use this sparingly. A small chicken breast will fit in the protein quarter, and corn on the cob will fit into the carbohydrate quarter.
Healthy Action Step: For the next 3 dinners, use the plate method when choosing what foods to eat. Be sure vegetables fill up half your plate.
