what is the plate method
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What Is the Plate Method?
To create balanced meals that stay within your carb and calorie allowances, let a 9-inch plate be your guide. Using the plate method, a meal complete with a side of fruit and a cup of fat-free milk provides about 425 calories, 55-60 grams of carbohydrate, 35 grams of protein, and 10 grams of fat. Save the dairy or fruit serving for a snack if you're targeting 45 grams of carbohydrate per meal (typical for many women) and limit high-calorie condiments.
The Plate Method:-- Fill 1/2 of the plate with 2 servings of nonstarchy vegetables.-- Fill 1/4 of the plate with lean meat (3 ounces cooked) or other high-protein food.-- Fill 1/4 of the plate with a starchy vegetable or whole grain serving (amount varies depending on food selected).-- Include a serving of fruit and/or dairy.
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We show you 14 meal ideas, but take what you find on the following slides and mix and match to create your own meal ideas!
Fresh Tuna Salad
Nonstarchy vegetable: 1 cup mixed salad greens with 1/2 cup cherry tomatoes, halvedProtein: 3 ounces flaked tuna (canned in water)Starch or whole grain: 4 pieces melba toast
Optional:Fruit: 1/2 cup chopped mangoDairy: 1 cup fat-free milk
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To transform this into a tuna salad sandwich, add 1 tablespoon fat-free mayo and chopped celery to the tuna and place mixture between two slices of melba toast.
In general, the serving size for nonstarchy vegetables is 1 cup raw or 1/2 cup cooked or juiced.
Egg and Potato Breakfast
Nonstarchy vegetable: 5 to 6 spears of cooked asparagus and 1 tomato, dicedProtein: 3/4 cup egg substitute, scrambledStarch or whole grain: 1/2 cup halved or quartered boiled or roasted yellow potatoes
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Optional:Fruit: 1 cup honeydew melonDairy: 2/3 cup fat-free yogurt
Make this a breakfast of champions by sprinkling your potatoes with a little thyme or minced fresh dill and seasoning the egg substitute with ground black pepper and a pinch of sea salt.
Scallops, Rice, and Veggies
Nonstarchy vegetable: 1 cup boiled or steamed snow peas, water chestnuts, sliced baby carrots, and broccoli mixProtein: 3 ounces cooked scallopsStarch or whole grain: 1/3 cup cooked brown rice
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For full flavors, use non-stick cooking spray and sprinkle with Italian seasoning if sautéing the scallops, Steam or boil the veggies and season with a squeeze of fresh lemon juice and oregano, if desired.
In general, the serving size for nonstarchy vegetables is 1 cup raw or 1/2 cup cooked or juiced.Four ounces of raw meat or seafood cooks to 3 ounces, which is about the size of a deck of cards.
Shrimp Salad
Nonstarchy vegetable: 1 cup mixed salad greens with 1/2 cup diced orange and yellow sweet peppersProtein: 3 ounces cooked shrimpStarch or whole grain: 1/2 cup garbanzo beans
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Optional:Fruit: 1-1/4 cups strawberries, quarteredDairy: 2/3 cup fat-free yogurt
Toss together the salad greens, freshly boiled, broiled, or grilled shrimp (season with lemon juice and cracked black pepper, if desired), and garbanzo beans. Add a dressing of your choice, but remember to include the dressing as part of your total carb count.
In general, the serving size for nonstarchy vegetables is 1 cup raw or 1/2 cup cooked or juiced.Four ounces of raw meat or seafood cooks to 3 ounces, which is about the size of a deck of cards.
Steak Dinner
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Nonstarchy vegetable: 1/2 cup steamed or roasted Brussels sprouts and 1/2 cup sautéed mushroomsProtein: 3 ounces cooked sirloin or round steakStarch or whole grain: 1/3 cup cooked brown rice
Optional:Fruit: 1-1/4 cups strawberries, quarteredDairy: 1 cup fat-free milk
Turn your strawberries into a tasty dessert! Drizzle with 1 teaspoon balsamic vinegar (which won't add carbs!) and sprinkle with a sugar substitute.
In general, the serving size for nonstarchy vegetables is 1 cup raw or 1/2 cup cooked or juiced.Four ounces of raw meat cooks to 3 ounces, which is about the size of a deck of cards.
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Turkey and Couscous
Nonstarchy vegetable: 1 cup steamed or boiled water chestnuts, baby carrots, and broccoli mixProtein: 3 ounces cooked skinless turkey breast cutletsStarch or whole grain: 1/3 cup cooked couscous
Optional:Fruit: 1/2 cup unsweetened applesauceDairy: 1 cup fat-free milk
Craving Indian flavors? Season the turkey breast with curry powder or Indian Spice Rub before grilling or roasting and toss pine nuts into the cooked couscous.
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In general, the serving size for nonstarchy vegetables is 1 cup raw or 1/2 cup cooked or juiced.Four ounces of raw meat cooks to 3 ounces, which is about the size of a deck of cards.
Simple Salad Lunch
Nonstarchy vegetable: 1 cup spinach salad with 1/2 red sweet pepper, slicedProtein: 3 ounces low-fat cheeseStarch or whole grain: 5 whole wheat crackers
Optional:Fruit: 1 cup raspberriesDairy: 2/3 cup fat-free yogurt
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In general, the serving size for nonstarchy vegetables is 1 cup raw or 1/2 cup cooked or juiced.
Salmon and Asparagus
Nonstarchy vegetable: 1/2 cup roasted or grilled asparagus spears and 1/2 tomato, slicedProtein: 3 ounces cooked salmon filletStarch or whole grain: 1/2 cup quartered boiled or roasted red potatoes
Optional:Fruit: 3/4 cup blueberriesDairy: 2/3 cup fat-free yogurt
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Roast or grill the salmon and asparagus together for a quick and easy dinner. To ramp up the flavor in this dish, use a dab of extra-virgin olive oil, snipped fresh parsley, finely shredded lemon peel, and ground black pepper.
Four ounces of raw meat or seafood cooks to 3 ounces, which is about the size of a deck of cards.
Wholesome Pork Tenderloin
Nonstarchy vegetable: 1 cup steamed or boiled canned wax (yellow) beans and cauliflowerProtein: 3 ounces cooked pork tenderloin, slicedStarch or whole grain: 1/2 cup green peas
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Optional:Fruit: one small apple, slicedDairy: 1 cup fat-free milk
Add flavor to juicy pork tenderloin with the simple seasonings of rosemary and thyme. And give cauliflower and yellow beans some gusto with a pinch of garlic salt and cracked black pepper. If possible, choose reduced-sodium canned vegetables or rinse and drain the veggies before eating.
In general, the serving size for nonstarchy vegetables is 1 cup raw or 1/2 cup cooked or juiced.Four ounces of raw meat cooks to 3 ounces, which is about the size of a deck of cards.
Better Burger Option
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Nonstarchy vegetable: 1 cup grilled zucchini and summer squashProtein: 95% lean ground beef patty, cooked, 3 ouncesStarch or whole grain: 1/2 cup sweet potatoes, mashed
Optional:Fruit: one small orangeDairy: 1 cup fat-free milk
Spice up the sweet potatoes with cumin, cinnamon, cayenne pepper, and a small sprinkle of brown sugar substitute.
In general, the serving size for nonstarchy vegetables is 1 cup raw or 1/2 cup cooked or juiced.
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Simple Chicken Dinner
Nonstarchy vegetable: 1 cup steamed green beans and sautéed mushroomsProtein: 3 ounces cooked skinless chicken breastStarch or whole grain: 1/2 cup fresh corn kernels
Optional:Fruit: half of a medium pearDairy: 1 cup fat-free milk
Add a little zip to your corn kernels with Cajun seasoning or use our Southwestern Spice recipe. If using canned green beans for a veggie option, opt for the reduced-sodium green beans or drain and rinse before using.
In general, the serving size for nonstarchy vegetables is 1 cup raw or 1/2 cup cooked or juiced.Four ounces of raw meat cooks to 3 ounces, which is about the size of a deck of cards.
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Greek Yogurt Breakfast
Nonstarchy vegetable: 1 cup baby carrots and 3/4 cup low-sodium vegetable juiceProtein: 3/4 cup fat-free Greek yogurtStarch or whole grain: 2 slices reduced-calorie whole grain bread, toasted
Optional:Fruit: 3/4 cup blueberries
Transform your Greek yogurt into a bowl of flavor by stirring in 1/4 teaspoon vanilla extract and topping it with the blueberries. If you don't want to eat the carrots as part of your breakfast, save them for a midmorning snack.
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In general, the serving size for nonstarchy vegetables is 1 cup raw or 1/2 cup cooked or juiced.
Pork Chop and Apples
Nonstarchy vegetable: 1 cup steamed or boiled assorted chopped veggiesProtein: 3 ounces cooked pork loin chopStarch or whole grain: 1-3/4-inch cube corn bread
Optional:Fruit: one small apple, slicedDairy: 1 cup fat-free milk
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In general, the serving size for nonstarchy vegetables is 1 cup raw or 1/2 cup cooked or juiced.Four ounces of raw meat cooks to 3 ounces, which is about the size of a deck of cards