Balanced Plate

Portion control is essential for weight management whether at home or at a restaurant. However portion control takes practice and can be difficult in uncharted territory such as at a buffet or when trying to determine what a cup of pasta looks like in a bowl the size of a satellite dish. This is where using the balanced plate method can come in handy.


Using the balanced plate method of eating:
Fill half your plate with fresh vegetables like crispy carrots, tender Brussels sprouts or even a large salad containing a medley of vegetables. These vegetables, with their high fiber and water content will help to fill you up. 

Fill one quarter of the plate with lean protein such as fresh fish or skinless poultry. The protein will provide you with the nutrition you need to maintain strong muscles and a healthy immune system. Protein also helps to help you feel satisfied long after the meal is done. 

Fill the final quarter of your plate with whole grains. Try a whole grain you have never eaten before: 
• Amaranth 
• Brown rice 
• Whole-wheat pasta or couscous 
• Millet 
• Quinoa 
• Rye 
• Spelt 
• Wheat berries 
• Wild rice 

You’ll be surprised at the nutty flavor many whole grains have. These grains will provide you with a great source of carbohydrates. Carbohydrates provide energy and when they come as a whole grain, they also provide fiber, vitamins and minerals!