My Plate Planner

Pediatric Obestiy PlatePlanner.14_Layout 1 8/27/13 4:16 PM Page 1

A Healthy Meal Tastes Great

Fat-free or
1% milk

Your hand can help you

measure the right

7-inch plate
1/2 vegetables amount of food to eat.
The plate method
Use your hand to
measure out portions

is a simple way to learn Palm of Hand

healthy portion sizes.
Amount of
Lean Meat
Just split the plate into
3 parts, the largest
A Fist

part for vegetables.

Amount of Rice,
Cooked Pasta,

Note to adults planning

or Cereal
1/4

meals for smaller

ch
A Thumb
pr

children: Remember to
Amount of

ar
ot

use a smaller plate or

Cheese

st
ei
n

1/

4
serve smaller portions
Plate
size for children Thumb Tip
if you don't have
Amount of

different plate sizes.

Peanut Butter
Pla
te siz adu lts Note to adults preparing meals for children:
e for teens and 7-inch plate (children) Use your child’s hand to measure portion sizes.

HPD1X25613 - 2.10
Michael R. Bloomberg
Mayor
9-inch plate (adult)
Thomas R. Frieden, MD, MPH
Commissioner
 How to Choose Healthy
Pediatric Obestiy PlatePlanner.14_Layout 1 8/27/13 4:17 PM Page 2

Don’t Eat This! Eat This!

Full of Sugar!

Green Beans
Spinach Full of
Vitamins
White Bread Low in Fiber Water
Banana
Soda Orange Calcium for
Your Bones
Apple
White Rice

Juice Carrots
Fat-Free Milk

Adapted with permission from Learning About Diabetes Inc., Bedminster, NJ.
Helps 1/2 vegetables
You Grow
Full of Fiber

Grilled Beef
Fried Fish Sticks Oatmeal

1/4

ch
p
ro

ar
te

st
in
Oily! 1/

4
Lots of Fat Baked Fish

Whole Wheat
Spare Ribs Bread

Low-fat or
Low-fat Natural Cheese Corn
Yogurt Peanut Butter Beans
Sausage Double Whole Wheat
Egg Yams Veggie Pizza
Cheeseburger Pepperoni Pizza

Your hand can help you measure

the right amount of food to eat.
Palm of Hand A Fist Thumb Tip
Amount of Rice, A Thumb
Amount of Amount of
Cooked Pasta Amount of Cheese
Lean Meat Peanut Butter
or Cereal
Note to adults preparing meals for children: Use your child’s hand to measure portion sizes.