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Portion Control: Plate Format

Happy Tuesday Divas! Today we are talking about portion control. Some people know how to eat healthy but still mess up because they are overeating. Even if the food is healthy, you still have to pay attention to how much you eat. One way to do that is to use the plate format. A plate format can be used to help you manage how you eat. It helps you see how much space each food should take on a plate.

Follow these guidelines for lunch and dinner:

  • NON-STARCHY VEGETABLES (1/2 the plate). This is about the size of your closed fist, although you can go back for seconds on these foods. Examples are broccoli, green beans, carrots, mushrooms, tomatoes, cauliflower, spinach, peppers, and salad greens.
  • BREAD, STARCH OR GRAIN (1/4 the plate). This is about the size of half a closed fist. Examples are bread, rolls, rice, crackers, cooked grains, cereal, tortillas, and starchy vegetables like potatoes, corn, winter squash, beans, peas, and lentils.
  • LEAN PROTEIN (1/4 the plate). This is about the size of the palm of your hand. Examples are beef, chicken, turkey, pork, fish, tofu, and eggs. (For the plate format, beans should be counted as a starch, not as a protein.)
  • SMALL PIECE OF FRUIT. A small piece of fresh fruit is about the size of a tennis ball. Or choose ½ cup of frozen, cooked, or canned fruit. You could also have a small handful of dried fruit or ½ cup (4 ounces) of 100% fruit juice.
  • LOW-FAT or FAT-FREE MILK (a cup/8 oz). If you don’t drink milk, you could substitute with 6 ounces of no-sugar-added yogurt, another serving of fruit, or a small dinner roll.

For breakfast, the concept is similar.

  • One-fourth of the plate is a bread, starch, or grain.
  • One-fourth of the plate is a protein.
  • Include an 8-oz glass of fat-free or low-fat milk.
  • Add a small serving of fresh fruit or ½ cup of canned fruit.

How many of you use the plate format? If not, do you find this helpful? Let me know in the comments below.

I hope you all have an awesome day and don’t forget to get GLAMfit!