The Plate Method
Nutrition for Weight Control
8oz. = 1 cup
Vegetables
Fill ½ of your plate withnon-starchy vegetables.
Protein
Fill ¼ of your plate with lean meat or protein.
Carbohydrate
Fill ¼ of your plate with grains or starchy foods.
Select a 9 inch plate and use this guide to help keep your portions in control.
Reduce portion sizes and calorie intake.
Eat 3 meals a day with healthy snacks if necessary versus 1-2 meals or constant eating throughout the day.
Increase fruits and vegetables. Aim for 2-3 cups of vegetables and 1½-2 servings of fruit per day.
Healthy food choices
Starch
6-8 servingsper day
Serving examples:
¼ large bagel
1 slice bread
½ pita or English muffin
1 6-inch tortilla or chapati
½ cup of beans
½ cup sweetened cereal
¾ cup unsweetened cereal
1/3 cup cooked pasta, rice or couscous
½ cup cooked cereal
½ cup peas or corn
1 small potato (3 oz.)
4 to 6 crackers
½ cup sweet potato
3 graham cracker squares
3 cups light popcorn
lima beans
Fruit
4-5 servings per day
Serving examples:
1 medium apple
½ medium banana
1 cup berries
½ cup grapes
1 cup melon
1 small orange
½ grapefruit
2 tbsp. raisins
1 medium pear
½ cup 100% fruit juice
½ cup canned fruit (in juice or light syrup)
½ mango
Milk
2-3 servings per day
Serving examples:
1 cup fat-free or 1% milk
1 cup soy milk
6-8 oz. plain nonfat yogurt
6-8 oz light yogurt
Vegetable
4-5 servings per day
1 cup raw vegetables or ½ cup cooked vegetables. Examples:
broccoli
cucumber
carrots
cauliflower
celery
green beans
peppers
lettuce
½ cup V-8 or tomato juice
greens (kale, collard, mustard)
tomatoes
asparagus
spinach
Protein
6 or less servings per day
Serving examples:
1 oz fish
1 oz skinless chicken or turkey
1 oz lean beef, pork, lamb, or veal
½ cup tofu or beans
1 egg or 2 egg whites
¼ cup egg substitute
¼ cup low-fat cottage cheese
1 oz low-fat cheese
2 tbsp. peanut butter
Fat and oil
2-3 servings per day
Serving examples:
1 tsp. butter, oil, soft margarine or mayonnaise
10 peanuts
6 almonds
9 cashews
1 tbsp. cream cheese or salad dressing
2 tbsp light cream cheese or salad dressing
1/8 avocado
1 tsp vegetable oil
1 slice bacon
3 tbsp. low-fat sour cream
Weight loss tips
Spice it up!
Buy fresh, frozen, or canned vegetables.
Replace soda with water
Eat 3 meals a day
Remove serving dishes from the table to avoid second helpings
Limit second helpings to salad and vegetables
Bake or broil, avoid fried foods
Take skin off chicken
Cook rice and pasta without salt
Use fresh meat
Use herbs and spices
