As a nutrition expert, the number one thing that I hear from patients is, “just tell me what to eat.” Although there is no “one size fits all” when it comes to nutrition, there is a simple guide for planning meals that is great for weight management and a slew of chronic conditions.
It’s as simple as one, two, three.
One: Divide your plate into three sections. The first section will be the largest, about 50% of the plate. Fill it with non-starchy vegetables that are high in nutrients and low in calories, like lettuce, tomatoes, and green beans.
Two: The next section of the plate is about 25%, and should contain starch, which is a type of carbohydrate found in grains and some vegetables. It’s important to keep portion size and quality in mind when choosing a starch. Always opt for whole grains like brown rice, quinoa, or barley. Unlike their white counterparts, whole grains provide fiber, protein, and vitamins, which helps us to feel full and prevent fast rises in blood sugar.
Three: The final 25% of the plate is dedicated to lean protein foods, including beans, tofu, and fish. A good, general rule to remember is to think of the 3 L’s “the less legs the leaner.” For example, a cow has 4 legs and a fish has 0. Therefore, the fish is the leaner, less fatty option.
Approaching the plate this way doesn't require math or tools and you can use it anywhere.
This is Kimberly Boone, Registered Dietician for Church Health.
Image credit: https://www.freshnlean.com/recipes/