As many of you know the USDA Food Pyramid has been replaced by MyPlate which is exciting news. The Plate Method is an easy, realistic way to figure out how to eat well without over-thinking things.
The goal of MyPlate is to become more aware of what you are eating. As opposed to being so focused on calorie counting or simply mindlessly eat all day long, The Plate Method is a fantastic tool to start paying attention to the food groups you are eating so you always have a good idea of whether you are on track or not.
So how do you make it work in the day to day?
When I meet with my clients I draw a plate for them (sometimes it is more of an oval than a circle but you get the idea!) with the following ratios:
1/2 non starchy vegetables (all veggies but peas, corn and potatoes)
1/4-1/3 protein
1/4-1/3 whole grain starch
Sound reasonable? For many of you, simply filling half your plate with veggies will be a dramatic change. Trust me—this works! Since vegetables are lower in calories you immediately create a more calorie-controlled meal that is balanced with all the appropriate food groups.
How can you do this at a restaurant?
Restaurants can be tricky because they usually offer 2-4 starch options at each meal and rarely a good vegetable dish. Also, many of their foods have hidden fats and sugars. The key is finding your protein and your vegetables. Look at appetizers and side dishes to see if you can put together a plate.
At an Italian restaurant see if they have a meatball appetizer or a side of greens, broccoli or asparagus so you can balance out a pasta or pizza dish.
If you are craving Mexican (I mean, who isn’t??) get some lean protein, find a vegetable if possible and take a good long look at the your starch options—chips, tortillas, rice and beans–consider which ones you want. Choose 1-2.
At an American diner, find your protein, get a salad or veggie side dish and consider what starch is the one you are craving.
When you are eating Asian food, find your veggie and protein—there are tons! Then decide how much rice you need. When getting sushi consider getting some sashimi to help you get your plate right.
It is all about balance. Take a look at your plate, become aware of what you are really eating and see if that creates a balanced plate.
Who wants to go out and try it? Enjoy!