Using your dinner plate as a model for healthy eating is an idea that first started in Sweden in the 1980s. Since then dietitians from Canada, Finland, France and Sweden have researched this method for use with people who have diabetes or dyslipidemia. Additionally it has been adopted by the American Dietetic Association as a way for people to easily identify healthy portion sizes and by the American Institute for Cancer Research as a dietary approach to manage weight and decrease risk for cancer and other chronic diseases.
Components of a Healthy Food Plate
The plate approach divides a 10 inch dinner plate into three sections with three-quarters of the plate containing plant-based foods and the last quarter containing lean protein. The plant-based foods are broken down into two sections with one-quarter of your plate being used for whole grains or starchy vegetables and half of your plate being used for non-starchy vegetables such as tossed salad or green beans. Fruit and dairy products may also be consumed in addition to those choices on the plate in order to include all food groups in your diet.
Vegetables
Half of your plate should be filled with brightly colored, non-starchy vegetables such as green beans, broccoli, tomatoes, cucumber, carrots, cauliflower, cabbage, mushrooms, peppers, asparagus, bok choy or dark green leafy vegetables. These vegetables are low in calories but high in fiber, vitamins, minerals and antioxidants to help keep you healthy and prevent disease.
Whole Grains & Starchy Vegetables
A quarter of your plate should contain whole grains or starchy vegetables. For increased health limiting the amount of processed grains to less than half of all servings is recommended; choose whole grains instead, such as brown rice, whole oats, pasta made with whole wheat flour, brown and whole grain breads, buns, or tortillas and whole grain cereals. Starchy vegetables include potatoes, squash and corn.
Lean Meat And Protein
The last quarter of your plate should contain protein. Protein foods include fish, seafood, meat, poultry, eggs, low-fat cheese, legumes, nuts and seeds, tofu and other plant-based meat substitutes. When choosing protein sources use plant-based protein and lean, non-fried cuts of meat such as skinless chicken breast or sirloin with the fat removed, more often.
References
- Idaho Plate Method: About Us
- Journal of the American Dietetic Association; The Plate Model: A Visual Method of Teaching Meal Planning; Abstract
- Eat Right: How do I make sure I eat the proper portion size?
- American Institute for Cancer Research: Reduce Your Cancer Risk - The New American Plate
- University of Wisconsin School of Medicine and Public Health: Nutrition and Health Education - What's on your plate?
- University of Michigan: Michigan Today Health - The Great Plate
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