Author: Tatiana Lehocky, University of Illinois Dietetic Intern
Are you confused about how to create a healthy, simple, yet delicious meal? The plate method is a guide to simple and healthy eating that you can use at any meal! There is a lot of nutrition information on the internet, and it can be overwhelming to decide what to eat. This style of eating teaches you to enjoy your favorite meals while also ensuring balance and variety.
The Plate method, while originally designed for patients with diabetes, is an excellent way to visualize portions and prioritize good nutrition. Here is how it works:
½ of your plate should consist of non-starchy vegetables:
Load up this side of your plate however you’d like! Throw on some roasted broccoli, eggplant, or bell pepper. Alternatively, throw on some raw veggies as a salad! Whatever you choose, designate half the plate for these non-starchy veggies.
¼ of your plate should consist of starchy veggies or other carbohydrates:
This quarter of your plate is for carbohydrates! Choose from rice, tortillas, pasta, potatoes, beets, corn, or breads. One meal should typically have around 45-60 g of carbohydrates. Designating one quarter of the plate for starches will help you stay within this range!
And finally, ¼ of your plate should consist of proteins:
Fill the last quarter of your plate with your protein of choice! Choose eggs, fish, chicken, or beef, or go plant-based and opt for edamame, tofu, tempeh, or beans!
The dairy group and dairy substitutes is another important component of the the plate method. Make sure to add a minimum of three servings per day of any of these delicious options: milk, cheese or yogurt or fortified plant-based substitutes for milk, cheese and yogurt. The nutrients round up your meals.
The plate method is excellent since it is easy and applicable. Consider, what are you having for dinner tonight? How can you organize your meal to have lots of veggies yet adequate amounts of protein and carbohydrates? Good nutrition focuses on foods to include and not on foods to exclude, so load up your plate with delicious and nutritious ingredients for a satisfying meal.
What if your meal didn’t already have any veggies? That’s ok! Serve your dinner with a salad on the side. It’s important to note that your plate does not have to look like the graphics above! Your plate might be a bowl, or a pile of food in the center. What matters is not the lines and the divisions, but the proportions. Any meal that has ½ veggies, ¼ starch, and ¼ protein is a plate method meal!
