Summary
Healthy plate:
- ½ plate of fruits and vegetables
- ¼ plate of protein
- ¼ plate of starches/grains
Eating healthier can help with weight loss, disease prevention and overall well-being. But where do you start? With one plate at a time. Choosing the right array of foods on your plate can improve your eating habits for life.
Not a diet
The following guidelines allow you to eat plenty of food. You can even eat foods that some fad diets ban. Try the plan at dinner for the next three weeks. Later, add the changes to breakfast and lunch.
As easy as 1-2-3
Your menu should fill a dinner plate divided into the following three sections:
- ½ plate of fruits and vegetables.
- ¼ plate of protein. Three to four ounces of meat, about the size of a deck of cards.
- ¼ plate of starches/grains. These include whole grains, pasta, rice, bread, potatoes, tortillas and beans. Beans count as protein, too. The serving should be no more than one inch in height.
Use fattening toppings like oil and butter sparingly. If you are still hungry after your meal, allow yourself one more plate of fruits and vegetables only. If you skip the starches/grains in a given meal, add more fuits, vegetables and proteins as needed.
Sample plates
The divided plate plan leaves plenty of freedom to choose from your favorite foods. Still need help getting started? See if any of these general menus give you ideas:
Traditional meat and potatoes
- ¼ plate broccoli and ¼ plate apple and orange wedges.
- Three to four ounces of grilled chicken. Drizzle lightly with olive oil and favorite seasonings before grilling.
- One medium baked potato with low-fat toppings.
Pasta combinations
- ¼ plate plain pasta, maximum one-inch height. Top with tomato sauce that includes red and yellow peppers and a small amount of lean ground beef. The sauce shouldn’t take up more than ¼ plate if eaten alone.
- Fill the rest of your plate with your favorite melon and whole green beans.
What about junk food and dessert?
Dividing your plate does not mean banning French fries and other fattening foods. If you want chips with your lunch, limit the portion to ¼ of the plate. Don’t pile them on more than one inch in height. Of course this means you’ve used up your starch limit for the meal. Put your tuna salad or turkey slices on a bed of lettuce rather than bread. It’s fine to honor your cravings for treats occasionally and in moderation. Otherwise you might not stick to healthier overall eating.
Eating out and having fun
Here is a sample way to apply the divided plate guidelines at a restaurant and still enjoy yourself:
- ¼ plate of French fries.
- No more than ½ plate of grilled chicken salad. Ask for low-fat dressing on the side to dip into. Don’t eat more than ¼ plate’s worth of the chicken portion
- ¼ plate of fruit or vegetables. Avoid creamed vegetables.
Be moderate in your choices and portions of snacks and desserts.
Talk to your doctor if you have health concerns that dietary changes might interfere with. A registered dietician can give you specific tips. Remember, try the plan for dinner only, for just three weeks. As you discover how easy and satisfying the divided plate plan is, you might want to try it at other meals.
Summary
Healthy plate:
- ½ plate of fruits and vegetables
- ¼ plate of protein
- ¼ plate of starches/grains
Eating healthier can help with weight loss, disease prevention and overall well-being. But where do you start? With one plate at a time. Choosing the right array of foods on your plate can improve your eating habits for life.
Not a diet
The following guidelines allow you to eat plenty of food. You can even eat foods that some fad diets ban. Try the plan at dinner for the next three weeks. Later, add the changes to breakfast and lunch.
As easy as 1-2-3
Your menu should fill a dinner plate divided into the following three sections:
- ½ plate of fruits and vegetables.
- ¼ plate of protein. Three to four ounces of meat, about the size of a deck of cards.
- ¼ plate of starches/grains. These include whole grains, pasta, rice, bread, potatoes, tortillas and beans. Beans count as protein, too. The serving should be no more than one inch in height.
Use fattening toppings like oil and butter sparingly. If you are still hungry after your meal, allow yourself one more plate of fruits and vegetables only. If you skip the starches/grains in a given meal, add more fuits, vegetables and proteins as needed.
Sample plates
The divided plate plan leaves plenty of freedom to choose from your favorite foods. Still need help getting started? See if any of these general menus give you ideas:
Traditional meat and potatoes
- ¼ plate broccoli and ¼ plate apple and orange wedges.
- Three to four ounces of grilled chicken. Drizzle lightly with olive oil and favorite seasonings before grilling.
- One medium baked potato with low-fat toppings.
Pasta combinations
- ¼ plate plain pasta, maximum one-inch height. Top with tomato sauce that includes red and yellow peppers and a small amount of lean ground beef. The sauce shouldn’t take up more than ¼ plate if eaten alone.
- Fill the rest of your plate with your favorite melon and whole green beans.
What about junk food and dessert?
Dividing your plate does not mean banning French fries and other fattening foods. If you want chips with your lunch, limit the portion to ¼ of the plate. Don’t pile them on more than one inch in height. Of course this means you’ve used up your starch limit for the meal. Put your tuna salad or turkey slices on a bed of lettuce rather than bread. It’s fine to honor your cravings for treats occasionally and in moderation. Otherwise you might not stick to healthier overall eating.
Eating out and having fun
Here is a sample way to apply the divided plate guidelines at a restaurant and still enjoy yourself:
- ¼ plate of French fries.
- No more than ½ plate of grilled chicken salad. Ask for low-fat dressing on the side to dip into. Don’t eat more than ¼ plate’s worth of the chicken portion
- ¼ plate of fruit or vegetables. Avoid creamed vegetables.
Be moderate in your choices and portions of snacks and desserts.
Talk to your doctor if you have health concerns that dietary changes might interfere with. A registered dietician can give you specific tips. Remember, try the plan for dinner only, for just three weeks. As you discover how easy and satisfying the divided plate plan is, you might want to try it at other meals.
Summary
Healthy plate:
- ½ plate of fruits and vegetables
- ¼ plate of protein
- ¼ plate of starches/grains
Eating healthier can help with weight loss, disease prevention and overall well-being. But where do you start? With one plate at a time. Choosing the right array of foods on your plate can improve your eating habits for life.
Not a diet
The following guidelines allow you to eat plenty of food. You can even eat foods that some fad diets ban. Try the plan at dinner for the next three weeks. Later, add the changes to breakfast and lunch.
As easy as 1-2-3
Your menu should fill a dinner plate divided into the following three sections:
- ½ plate of fruits and vegetables.
- ¼ plate of protein. Three to four ounces of meat, about the size of a deck of cards.
- ¼ plate of starches/grains. These include whole grains, pasta, rice, bread, potatoes, tortillas and beans. Beans count as protein, too. The serving should be no more than one inch in height.
Use fattening toppings like oil and butter sparingly. If you are still hungry after your meal, allow yourself one more plate of fruits and vegetables only. If you skip the starches/grains in a given meal, add more fuits, vegetables and proteins as needed.
Sample plates
The divided plate plan leaves plenty of freedom to choose from your favorite foods. Still need help getting started? See if any of these general menus give you ideas:
Traditional meat and potatoes
- ¼ plate broccoli and ¼ plate apple and orange wedges.
- Three to four ounces of grilled chicken. Drizzle lightly with olive oil and favorite seasonings before grilling.
- One medium baked potato with low-fat toppings.
Pasta combinations
- ¼ plate plain pasta, maximum one-inch height. Top with tomato sauce that includes red and yellow peppers and a small amount of lean ground beef. The sauce shouldn’t take up more than ¼ plate if eaten alone.
- Fill the rest of your plate with your favorite melon and whole green beans.
What about junk food and dessert?
Dividing your plate does not mean banning French fries and other fattening foods. If you want chips with your lunch, limit the portion to ¼ of the plate. Don’t pile them on more than one inch in height. Of course this means you’ve used up your starch limit for the meal. Put your tuna salad or turkey slices on a bed of lettuce rather than bread. It’s fine to honor your cravings for treats occasionally and in moderation. Otherwise you might not stick to healthier overall eating.
Eating out and having fun
Here is a sample way to apply the divided plate guidelines at a restaurant and still enjoy yourself:
- ¼ plate of French fries.
- No more than ½ plate of grilled chicken salad. Ask for low-fat dressing on the side to dip into. Don’t eat more than ¼ plate’s worth of the chicken portion
- ¼ plate of fruit or vegetables. Avoid creamed vegetables.
Be moderate in your choices and portions of snacks and desserts.
Talk to your doctor if you have health concerns that dietary changes might interfere with. A registered dietician can give you specific tips. Remember, try the plan for dinner only, for just three weeks. As you discover how easy and satisfying the divided plate plan is, you might want to try it at other meals.