The Plate Method

Nutrition for Weight Control

8oz. = 1 cup

Protein
Vegetables Fill ¼ of your plate with
Fill ½ of your plate with lean meat or protein.
non-starchy vegetables.

Carbohydrate
Fill ¼ of your plate with
grains or starchy foods.

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Select a 9 inch plate and use this guide to help keep your portions in control.

1. Reduce portion sizes and calorie intake.

2. Eat 3 meals a day with healthy snacks if necessary versus 1-2 meals or constant eating throughout the day.
3. Increase fruits and vegetables. Aim for 2-3 cups of vegetables and 1½ ‑ 2 servings of fruit per day.

1 cup ½ cup 1/
3 cup 2 Tbs 1 Tbs 1 tsp 3 oz. 1 oz.

Baseball Light bulb Egg Golf ball Walnut Penny Deck of cards Four dice

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 Healthy food choices

Serving examples:
• ¼ large bagel •½  cup sweetened •½ cup cooked •½  cup sweet
• 1 slice bread cereal cereal potato
Starch • ½ pita or English • ¾ cup • ½ cup peas or • 3 graham cracker
6‑8 servings muffin unsweetened corn squares
per day • 1 6-inch tortilla or cereal • 1 small potato • 3 cups light
chapati • 1/3 cup cooked (3 oz.) popcorn
• ½ cup of beans pasta, rice or • 4 to 6 crackers • lima beans
couscous

Serving examples:
Fruit • 1 medium apple • ½ cup grapes • 2 tbsp. raisins •½ cup canned
4‑5 servings • ½ medium banana • 1 cup melon • 1 medium pear fruit (in juice or
per day • 1 cup berries • 1 small orange • ½ cup 100% fruit light syrup)
• ½ grapefruit juice • ½ mango

Serving examples:
Milk
2-3 servings • 1 cup fat-free or 1% milk • 6-8 oz. plain nonfat yogurt
per day • 1 cup soy milk • 6-8 oz light yogurt

1 cup raw vegetables or ½ cup cooked vegetables. Examples:

Vegetable • broccoli • celery • ½ cup V-8 or • tomatoes
4-5 servings • cucumber • green beans tomato juice • asparagus
per day • carrots • peppers • greens (kale, • spinach
• cauliflower • lettuce collard, mustard)

Serving examples:
Protein • 1 oz fish • 1 egg or 2 egg whites
6 or less • 1 oz skinless chicken or turkey • ¼ cup egg substitute
servings • 1 oz lean beef, pork, lamb, or veal • ¼ cup low-fat cottage cheese
per day • ½ cup tofu or beans • 1 oz low-fat cheese
• 2 tbsp. peanut butter
Serving examples:
• 1 tsp. butter, oil, • 9 cashews •2 tbsp light cream • 1 tsp vegetable
Fat and oil soft margarine or • 1 tbsp. cream cheese or salad oil
2-3 servings mayonnaise cheese or salad dressing •1  slice bacon
per day • 10 peanuts dressing • 1/8 avocado • 3 tbsp. low-fat
• 6 almonds sour cream

Spice it up! • L imit second helpings to salad and

• Buy fresh, frozen, or canned vegetables. vegetables
Weight loss • Replace soda with water • Bake or broil, avoid fried foods
• Eat 3 meals a day • Take skin off chicken
tips • Remove serving dishes from the table to • Cook rice and pasta without salt
avoid second helpings • Use fresh meat
• Use herbs and spices

Kaiser Permanente does not endorse any brand names; any similar products may be used.

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