The Plate Method

Posted by Neha Agrawal at

If you hate counting calories, calculating carbohydrate, protein or fat grams, and having to remember details about food groups of the food pyramid, there is a simple method on how you can plan your meals.
  • All you have to do is take a dinner plate and mentally divide it into four sections.
  • At each meal, fill two sections with vegetables or a vegetable (the more variety, the better) and a fruit. On the other side, fill one quarter of the plate with a serving of protein such as lentils, beans, tofu, chicken, fish or lean meat. In the remaining quarter, fill up with whole grain such as whole-wheat roti or pasta, or brown rice.
  • This way half of your food comes from low calorie, high fiber plant based foods, i.e. fruits and vegetables, one quarter from starch and another quarter from protein.
  • Dividing the plate alone is not enough. You should control your portion size as well.
  • You don’t have to equip your kitchen with extra measuring spoons, measuring cups or foods scales and begin measuring and weighing your food before you eat.
  • All you have to do is picture portions of food relative to the size of a deck of cards or to a tennis ball. For example:
    • A serving of meat, fish or poultry should be about the size of a deck of cards
    • Fruit and vegetable servings should be about the size of a tennis ball
Article by Radhika Karle, Masters degree in Nutrition and Dietetics from Texas Woman's University, Houston Email: Office: +91 22 2613 8588/89

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