Plate portioning is an easy technique you can use to serve a healthy well-balanced meal. Start with a 9” dinner plate and follow the tips below - you will be on your way to a nutrient-rich day. In one quarter of the plate serve 3 ounces of lean protein. This can be poultry, fish, lean meat, eggs or even beans. Grill or roast skinless poultry, fish and meat, and skip heavy sauces. Reserve the other quarter of the plate for a whole grain. Brown rice, bulgur, quinoa, couscous, oats, and amaranth are all tasty possibilities. The other half of the plate is available for fresh fruits and vegetables. Choose whatever combination you like, depending on the season and time of day. Always choose brightly colored fruits and vegetables. Steam or bake vegetables as desired - don’t cover them in high calorie sauces or butter. |