When it comes to meal planning and portion control, a frequent complaint is that portion control is too complicated and time consuming. So, let’s take a look at “The Plate Method”. This meal planning method helps increase nutrients and fiber and lowers your intake of fat, and keeps a more consistent level of carbohydrate and calories at each meal. Here’s how it works:
Start with a 9 inch plate. Not a dinner plate, but a salad plate.
Pretend there is an imaginary line dividing the plate in half. And then an imaginary line to divide the plate in quarters.
1/2 of your plate or 2 quarters should consist of non-starchy vegetables like salad or broccoli.
1/4 of your plate should consist of your protein source, for example chicken, fish or beans.
The last 1/4 should consist of a starch like rice, potatoes, noodles or a slice of bread.
Keep in mind that each quarter should be filled only to 1/2″ deep.
Round out your meal with 8 ounces (1 cup) of low-fat milk and a piece of fresh fruit.
Congratulations, You have now succeeded in portion and calorie control. Practice this method at every meal and you will be well on your way to a new healthy lifestyle.
Diana Young is a Registered Dietitian and Certified Diabetes Educator who uses a science-based approach to weight management and diabetes. Diana has helped thousands of people reach their goal weights, blood glucose targets and cholesterol levels.