Create Your Plate
Choosing the right proportions of various foods
Creating a well-proportioned plate is an easy way to get started.
You don't need any special tools or have to do any counting. The "plate method" is simple and effective—here's how to do it: Draw an imaginary line on your plate, select your foods, and enjoy your meal! Once you've changed your portion sizes, you can work on choosing healthier food choices from each food group.
Get started!
- Using your dinner plate, imagine a line down the middle of the plate.
- Then on 1 side, cut it again so you will have 3 sections on your plate, similar to the diagram below.
Roll over the image below to learn more about how to fill each section of your plate.
Fill one of the small sections with
starchy foods, such as:
- Whole-grain breads, such as
whole wheat or rye - Whole-grain, high-fiber cereal
- Cooked cereal, such as oatmeal,
grits, hominy, or cream of wheat - Rice, pasta, dahl (lentils), or
tortillas - Cooked beans or peas, such as
pinto beans or black-eyed peas - Potatoes, green peas, corn, lima
beans, sweet potatoes, winter
squash - Low-fat crackers or snack chips,
pretzels, or fat-free, air-popped
popcorn
QUICK HAND TRICK:
For carbohydrates (starches),
choose an amount as big as the size
of 2 fists (about 1 cup).
Fill the largest section with
nonstarchy vegetables, such as:
- Spinach, carrots, lettuce, greens,
cabbage, or bok choy - Green beans, broccoli,
cauliflower, or tomatoes - Onions, cucumbers, beets, or
okra - Mushrooms, peppers, or turnips
You can use salsa to add more
flavor, and you might want a glass of
vegetable juice on the side.
QUICK HAND TRICK:
For vegetables, choose as much as
you can hold in both of your hands
(about 2 cups).
Fill the other small section with your
meat or meat substitutes, such as:
- Chicken or turkey with the skin
- Fish, such as tuna, salmon, cod,
or catfish - Other seafood, such as shrimp,
clams, oysters, crab, or mussels - Lean cuts of beef or pork, such
as sirloin or pork loin - Tofu or soy dogs, eggs, or low-fat
cheese
QUICK HAND TRICK:
For protein (meats or alternatives),
choose an amount the size of your
palm and the thickness of your little
finger (about 3 ounces).
To finish planning your meal:
- Add an 8-oz (250 mL) glass of nonfat or low-fat milk. If you don't drink milk, you can drink water or 8-oz of seltzer or diet soda and add another small serving of carbs, such as a 6-oz container of light yogurt or a small roll.
- Add a piece of fruit or a 1/2 cup fruit salad and you have your meal planned. Examples are fresh or frozen fruit, or fruit canned in juice or frozen in light syrup.
QUICK HAND TRICK:
Choose an amount equivalent to 1 fist (about half a cup). - Limit the amount of fats you eat.
QUICK HAND TRICK:
Choose an amount no bigger than the tip of your thumb (about a tablespoon).
Look for additional information here...
- Create Your Plate
- Smart Shopping Tips
- Overcoming Meal Planning Problems
- Healthy Eating Quiz
- Seasonal Eating
