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| Leanne Tu, MS, RD |
Creating a Balanced Meal
using the Plate Method
By Leanna Tu, MS, RD, Clinical Dietitian
As a registered dietitian nutritionist, I can calculate a patient’s
caloric needs, recite the RDA of vitamins and minerals, and initiate nutrition
support. While all of that is necessary, I’ve found again and again that the
most helpful thing I can provide to my clients is to show them how to construct
a meal.
The Plate Method provides a simple and easy-to-understand
template for healthy eating for the majority of the population. This method can
be helpful to lower the risk of diabetes and heart disease; it may also assist
with weight management. The Plate Method creates balanced meal using
appropriate portion sizes and ensures you get a healthy dose of vitamins,
minerals, and antioxidants. And best of all, it’s simple to remember!
Let’s get into it:
Imagine your meal laid out on one plate. I’m not talking
about a huge plate that’s a foot across in diameter – instead use a salad plate
that’s about 9 inches across. This helps with portion control.
½ of your plate: fill
with Non-starchy Vegetables.
-
This
category includes: asparagus, beets, broccoli, cabbage, carrots, cauliflower,
eggplant, green beans, mushrooms, peppers, spinach and other leafy greens,
tomatoes, turnips, zucchini, and more!
-
Why half the plate? Not only are these
relatively low in calories, but they’re a rich source of fiber, vitamins,
minerals, and plant-based compounds that have anti-inflammatory and antioxidant
properties.
-
Aim for different colored vegetables – see how
many colors you can get onto your plate in a week! Dark green, yellow, orange,
purple, red…often the deeper colors indicate concentrated sources of
antioxidant compounds.
-
Eat them in a variety of ways: raw, salad,
roasted, steamed, stir-fried, in a soup.
¼ of your plate: Protein.
-
This category
includes: meat, poultry, fish, seafood, eggs, tofu, beans, lentils, Greek
yogurt.
-
Opt for lean protein choices: beans, tofu, lean
poultry.
-
Include fatty fish (i.e. salmon, sardines),
which are packed with anti-inflammatory and heart-healthy omega-3’s.
-
Consider limiting intake of red and processed meat,
which is linked to increased risk of cancer and heart disease.
-
Note: if you have kidney disease, are recovering
from a recent surgery, or have end-stage disease: consult with your dietitian
regarding appropriate protein intake.
¼ of your plate: Grains
and Starches.
-
This category
includes: bread, rice, potatoes, corn, pasta, oatmeal, cereals, pita, naan, tortillas,
beans, and lentils.
-
Choose whole grains (i.e. brown rice, 100% whole
wheat bread, whole wheat pasta) as opposed to refined or white grains. Why? Not
only are they higher in B vitamins, iron, and magnesium, but they’re also
higher in fiber. Fiber helps keep your stools regular and keeps you fuller,
longer!
-
Experiment with nutritious grains including:
amaranth, barley, buckwheat, bulgur, quinoa, farro, spelt, and wild rice.
Where’s the fat?
Fats are often included in the above categories either
innately as part of the food or during the cooking method.
-
Avoid trans fats (found in most margarines,
shortening, fried foods). I also encourage limiting saturated fats—found in
fatty meats, whole-fat cheese, cream, and butter.
-
Healthier sources of fat include: olive oil,
canola oil, walnut oil, flaxseed oil; nuts and nut butters, and avocados.
Sprinkle these on top of vegetables or include on the side.
What about fruit and
dairy?
Think of them as add-on’s or as part of a snack. Aim for 2-3
servings of fruit per day, and if you choose to include dairy aim for 1-2
servings per day.
Plate Method Examples:
Of course, you don’t have to always separate your foods into
sections as above. It’s fine to mix things together (as in fried rice or
chicken noodle soup), but make sure to keep the proportions of food groups the
same as above: ½ non-starchy vegetables, ¼ protein, and ¼ grains and starches.
-
2-egg omelet loaded with spinach, onions,
mushrooms, and tomatoes, served with a ½ cup roasted potatoes.
-
Sandwich: whole wheat bread with roasted turkey
breast, tomato, lettuce and a salad tossed with walnut oil and balsamic
vinaigrette.
-
Baked salmon topped with lemon and olive oil, ½
plate worth of roasted vegetables (i.e. asparagus, zucchini, mushrooms) with a
side of brown rice and beans.
-
Hearty vegetable and bean soup over ½ cup farro
or with some whole grain bread.
-
Grilled chicken with a whole-wheat pita, hummus,
and large Greek salad with cucumbers, tomatoes, onion, and olives.
Always discuss with your Registered Dietitian whether the
Plate Method is appropriate for your medical condition. The Plate Method is
meant to be a basic guide for healthy eating and certain individuals may need a
more tailored meal plan.
