Build A Better Plate
A no-counting plate method with party, takeout and busy-week swaps
The 4-part plate
- Vegetables: fill half your plate, about two handfuls (NHS)
- Protein: a palm-sized portion at every meal (NHS, US Dietary Guidelines)
- Smart carbs: a fist of whole grains, potatoes, beans or fruit
- Fat: the tip of your thumb of olive oil, butter or nut butter
- Layouts: eggs, fruit, toast. Chicken salad and rice. Fish, veg and potatoes
Read a label in 10 seconds
- Check 1: servings per container and serving size. Eat the whole pack? Multiply (FDA)
- Check fiber and protein grams; 20% DV or more of fiber is high (FDA).
- Check 3: added sugars. 5% DV or less is low, 20% or more is high (FDA)
- Compare two products at the same serving size: more protein and fiber, less sugar
- Aim for no more than 10 g of added sugar in a meal (US Dietary Guidelines)
Party and takeout plan
- Buffet: look first, take one plate, veg and protein first, then a small treat portion
- Smaller offered portions may reduce how much people eat; plate size alone is uncertain.
- Takeout swaps: grilled not fried, sauce on the side, double vegetables
- Drinks: water between drinks. Skip sugary drinks. Alcohol: less is better (US Guidelines)
- Enjoy the food you love, then eat your next normal plate. No Monday reset
Your first grocery week
- Cook 2 staples on Sunday: a tray of chicken and veg, and a pot of lentils or rice
- 5-minute breakfast: 200 g Greek yogurt (about 20 g protein), fruit and oats
- Week menu: yogurt bowls or eggs for breakfast, staples for lunch, fish or tofu for dinner
- List: eggs, chicken, fish, yogurt, lentils, oats, rice, potatoes, frozen veg, fruit
Good to know
- Portions are guides, not rules. Managing a health condition or history of disordered eating? Ask your doctor or dietitian first.
Sources
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