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Confused about portion size or how much food you should eat to feel your best? The healthy plate method is a flexible approach to eating well-balanced, enjoyable meals — without any measuring or counting.
Create your plate
- Use a 9-inch plate.
- Fill half the plate with nonstarchy vegetables.
- Fill a quarter with lean protein.
- Fill the remaining quarter with whole grains or starches.
You can add small portions of dairy and fruit on the side. Include a small amount of healthy fat in your meal and season your food with herbs and lemon instead of salt.
Use this method anywhere — at restaurants, holiday meals, or special events. And, of course, when you cook for yourself at home.
Mix and match your meals
Choose one item in each column to create a meal. In addition, you can add servings of fruit and dairy to complete your meal.
Protein (a quarter of your plate)
- Baked fish
- Grilled shrimp
- Tuna canned in water
- Low-fat cottage cheese
- Skinless chicken breast, half
- Low-fat cheese
- Skinless turkey, breast, cutlet
- Egg product, scrambled
- Tofu
- Sweet potatoes
- Potatoes
- Whole-wheat crackers
- Garbanzo beans
- Cooked wild rice
- Whole-grain bread
- Corn bread
- Whole-wheat English muffin
- Cooked brown rice
- Asparagus
- Green beans
- Celery
- Mixed salad greens
- Sugar snap peas
- Carrot sticks and radishes
- Roasted broccoli and cauliflower
- Diced green and red sweet peppers
- Bok choy
Bottom line
Whether you're at home or on the go, the healthy plate method can help you find an eating style that works for you.
