Use the Plate Method to Lose Weight

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What does a healthy plate look like?

Use the Plate Method to Lose Weight

Of course you've heard that eating out can really pack on the pounds, so you've started preparing weight loss meals at home. Good for you, but you may be thinking, "Why isn't the weight just falling off"? It is important to understand that you can still overeat a healthy balanced meal no matter how nutritious it may be. It all boils down to calories in versus calories out. Be aware and watch those serving sizes! One way to be mindful of your balanced meal and serving sizes is called the plate method.

Arrange a healthy balanced plate in the following manner:

  • ½ of you plate should be fruits and vegetables. Choose fruits that are a variety of colors and non-starchy vegetables such as broccoli, green beans, carrots, mushrooms, tomatoes, cauliflower, spinach, peppers, and salad greens.
  • ¼ of your plate should be grains. Examples of grains include cereal grains (breakfast) or cooked grains, pasta, bread, crackers and starchy vegetables such as corn, potatoes, and squash. Try to include grains that are high in fiber like whole wheat pasta and brown rice.
  • ¼ or less of your plate should be meat and beans . Choose lean protein like chicken, fish or most variety of beans
There is no magic to using the healthy plate method. Try to use the above guideline when plating your weight loss meals. With some practice you can be reassured that the calories you consume will be under control allowing safe and effective weight loss.



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Jerry Mayo
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