How to Assess Your Plate

How to Assess Your Plate

One of the dietitians I’ve been working with, Mrs. Kathy Warwick, RD, CDE, had a very good explanation of how to assess your plate:
Take a paper plate and draw a line down the center of it. Divide one of the halves in half again. The largest section is for vegetables. That’s how much of your meal should be fresh, frozen, or canned nonstarchy vegetables (the starchy vegetables are beans (except green beans), peas, potatoes, and corn). Let one of the smaller sections be starches like bread, starchy vegetables, rice, or pasta. The last section is for a lean meat, such as chicken, fish, or lean beef. Now, add a small cup for fruit (1/2 cup) and another small cup for milk or dairy. You’ve got a complete meal.
Draw this out and try eating your next meal using your paper plate and 2 cups. See how your plate stacks up.