My Plate PlannerA Healthy Meal Tastes Great

9-inch plate1/4 protein. 1/4 starch. 1/2 vegetables.

The Plate Method

is a simple way

to plan meals

for you and your

family. You don’t

have to count

anything or read

long lists of foods.

All you need is

a 9-inch plate.

1/2

veg

etab

les

1/4 protein

1/4 s

tarch

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Let’s Plan Your Meal

Whole grain hasmore fiber andmore nutrients.

Low-fat proteinsare better for

your heart andwaistline.

Add a smallpiece of fruit orleave empty.

Some vegetables arehigher in starch

(corn, peas, yams)and belong on thispart of the plate.

Bake, broil, boilor steam your

protein insteadof frying.

Fill half yourplate with more than onevegetable, soyou won’t gettired of your favorites.

Oatmeal

1% Milk

Bread

Cold Cereal

Egg

Low-fat orNatural

Peanut Butter

Cottage Cheese

Yams

Potatoes

Corn

Broccoli

Lettuce

Carrots

Green Beans

Beef

Chicken

Fish

Brown Rice

Veg

eta

ble

s

Protein

Sta

rch

Protein

Sta

rch

Breakfast Lunch/Dinner

Peas

Okra

Apple

Orange

Banana

Note: Only use 1/2 of your plate — 1/4 protein and 1/4 starch

Low-fat Yogurt

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