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Nutrition
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The Plate Method is a simple and effective way to create balanced and nutritious meals. Here's a graphic representation and a brief explanation:
Plate Method Explanation:
- Vegetables (Half of the Plate): about 1-2 cups
- A portion of vegetables is about the size of your closed fist. Aim for non-starchy vegetables like leafy greens, broccoli, carrots, bell peppers, and tomatoes.
- Proteins (One Quarter of the Plate): 3-5oz (about 20-35g protein)
- A palm-sized portion is roughly the size and thickness of your palm. This portion size is suitable for proteins like meat, fish, tofu, beans or lentils.
- Whole Grains (One Quarter of the Plate): 1/2- 1 cup
- A cupped hand portion is roughly the amount you can hold in one cupped hand.
- Choose options like brown rice, quinoa, whole wheat bread, or whole grain pasta, as these contain fiber, which is beneficial for blood sugar and cholesterol management.
- Optional Side Dish:
- Include a small side of fruit like an apple, berries, or grapes.
List of foods per plate section
Protein Foods (3-4 ounces per meal) | Carbohydrates (30-60g per meal OR 1/2-1cup) | Non-Starchy Vegetables (at least 1/2-1 cup per meal) |
Chicken | Rice (brown, white, wild) | Broccoli |
Fish (salmon, tuna, mackerel, cod, tilapia, etc) | Quinoa | Spinach |
Tofu | Potatoes (white, red, yellow) | Cauliflower |
Beans, lentils, edamame | Sweet Potatoes | Bell peppers |
Shellfish (shrimp, scallops, lobster, clams, mussels, etc) | Winter squash (butternut, acorn) | Asparagus |
Cheese, cottage cheese | Bread (white, whole wheat, rye, sourdough, multigrain, etc) | Cabbage (red, green, napa, Chinese, bok choy) |
Pork | Pasta | Cucumber |
Beef | Pumpkin | Eggplant |
Yogurt | Peas | Leafy greens (kale, arugula, mustard greens, Swiss chard |
Nuts, seeds | Corn | Peppers (all varieties) |
Eggs | Popcorn | Okra |
Meat Substitues | Tortilla (1 flour or 2-3 corn) | Green beans |
Turnips | Mushrooms | |
Fruit (apples, oranges, pineapple, etc) | Tomatoes | |
Plantains | Zucchini, yellow squash | |
Carrots | ||
Spaghetti squash | ||
Salad kit | ||
Coleslaw/Slaw kit | ||
Hearts of Palm |
Meal examples of the Plate Method in action:
Example 1: Grilled Chicken with Quinoa and Vegetables
- Vegetables (Half of the Plate): Mixed roasted vegetables (broccoli, carrots, and bell peppers).
- Protein (One Quarter of the Plate): Grilled chicken breast.
- Whole Grains (One Quarter of the Plate): Quinoa.
- (Optional) Side Dish: A small bowl of mixed berries.
- Beverage: A glass of water or low-fat milk.
Example 2: Salmon with Brown Rice and Salad
- Vegetables (Half of the Plate): Fresh mixed salad with leafy greens, tomatoes, cucumbers, and a light vinaigrette.
- Protein (One Quarter of the Plate): Baked salmon.
- Whole Grains (One Quarter of the Plate): Brown rice.
- (Optional) Side Dish: A small apple.
- Beverage: A glass of water or herbal tea.
Example 3: Tofu Stir-Fry with Whole Wheat Noodles
- Vegetables (Half of the Plate): Stir-fried vegetables (broccoli, snap peas, carrots, bell peppers).
- Protein (One Quarter of the Plate): Cubed and stir-fried tofu.
- Whole Grains (One Quarter of the Plate): Whole wheat noodles.
- (Optional) Side Dish: A small orange.
- Beverage: A glass of water or unsweetened iced tea.
Example 4: Turkey Wrap with Sweet Potato and Spinach
- Vegetables (Half of the Plate): Steamed spinach and roasted sweet potato.
- Protein (One Quarter of the Plate): Sliced turkey breast.
- Whole Grains (One Quarter of the Plate): Whole grain wrap.
- (Optional) Side Dish: A small serving of grapes.
- Beverage: A glass of water or low-fat milk.
Balanced Snack Suggestions
Cheese + Whole Grain Crackers | Grapes + Cheese |
Veggies + Hummus | Greek Yogurt + Nuts |
Apple Slice + Nut butter | Hard Boiled Egg + Whole Grain Toast |
Remember to work with a healthcare professional or a registered dietitian to determine the appropriate portion sizes and specific dietary needs based on your individual condition.