We know that eating in moderation is the key to a healthy diet, but we are still screwing up the amounts on our plates. Here is a great little visual that shows exactly what your plate should look like for the average person on the average diet. The nutritionists at One Medical Group created thus version below: How to build the perfect plate:
- Fill 1/2 of your plate with fresh veggies and leafy greens. We all know that veggies are the best thing to eat for the nutritional values. Veggies are also lower in calories which allows you to eat more of them! Some great veggies to add to your plate are spinach, kale, swiss chard, broccoli, green beans, brussel sprouts-to name a few.
- Fill 1/4 of your plate with whole grains and/or legumes. Fiber rich whole grains can keep you filling fuller longer. So many people ask me what the difference between good and bad carbs. Well, to put it simply, there is no huge difference-at least in caloric portion anyways. The "good carbs" or whole grains keep you fuller than white or "bad" carbs which burn off pretty fast, leaving you hungrier than you were before. That's why junk food never fills you up! Aim for adding options such as quinoa, brown rice, black beans, kidney beans, lentils, or even a slice of 100% whole wheat bread.
- Fill the remaining 1/4 of your plate with healthy protein. This is usually about the size of a deck of cards. These foods provide protein and healthy fats to help keep you full and prevent your blood sugars to spike. Some great protein options are grass fed beef, fish, poultry, eggs, tofu, tempeh, or even edemame.