How to Portion Your Plate

How to Portion Your Plate	10/22/2010


You eat at least three times per day. That's at least three opportunities each day to choose foods that will not only provide the energy you need, but also protect against cancer, heart disease, and many other health risks. Plus, if you have diabetes, eating right will help you control it. Knowing which foods to eat can seem daunting. Luckily, the solution is simple. Properly portioning your plate ensures that you eat more of the foods that are good for you and less of those that are higher in fat or calories. This method can also help you manage your weight. Fruits and vegetables fill your belly, leaving less room for unhealthy, high-calorie foods. For people with diabetes, portioning your plate can help control blood glucose levels. Easy as 1-2-3 Here's how it works: 1. Take a dinner plate and draw an imaginary line down the middle. 2. Split one side in half again so you have three sections. 3. Fill each section with the following foods: Fruits and Vegetables: Fill half of your plate with colorful fruits and vegetables. If you have diabetes, have a piece of fruit on the side of your meal and fill half section of your plate with nonstarchy vegetables such as broccoli, carrots, green beans, lettuce, peppers, and tomatoes. Meats and Meat Substitutes: Leaner cuts of meat contain less saturated fat and calories. Try fish like salmon, cod, or tuna, or seafood like shrimp or clams. Other good choices are skinless chicken or turkey and lean cuts of beef or pork. Don't eat meat? Try eggs, tofu, and low-fat cheese. Place you meat in one of the small sections of your dinner plate. Carbs: The other small section of your dinner plate should contain starchy foods that only come as high as a deck of cards. Whole-grain products are rich in vitamins, minerals, and fiber. Try brown or wild rice, or whole wheat bread, pasta, or crackers. Starchy vegetables like potatoes, acorn or butternut squash, peas, or corn are also options. Article from Health News Fall 2010 visit www.phpni.com for more information