Plate Method: Portioning Made Easy
The plate method is one of my favorites and that’s because it’s almost always available (just need a 9″ plate). It’s a visual practice (MY FAV way to learn & do things) and it incorporates portioning that we have on us at all times… our hands. Really though, it’s an easy approach to mealtime that ensures appropriate portion sizes for each food group to achieve a well-balanced meal.
And with the plate method, the goal is to have only one of those plates. Yes, we are aiming for that plate to be structured in a certain weight but the goal is one plate to help with moderation. By fitting your entire meal onto one plate, from appetizers to desserts, you naturally control portion sizes. … Yes, I did just add appetizers and desserts to that one-plate rule too.
There’s a purpose to that. We don’t need all of those other things. Not on top of full meals. We can want those things and we can make room for those things… On one plate. Please remember that it does. I’ll come down to caloric needs for your body so if you want to have the appetizer and a dessert, fill the rest of the plate accordingly.
Here’s how it goes down…
Break down your plate:
To start, envision your plate—opt for one of moderate size, approximately 9 inches in diameter. Picture two lines on your plate: one running down the middle and another dividing one side in half. Follow the steps below to fill your plate effectively.
- 1/4 of the plate for protein
- 1/2 of the plate for vegetables (non-starchy carbs)
- 1/4 of the plate for carbs
Non-Starchy Vegetables
Allocate half of your plate to non-starchy vegetables.
2 fistfuls of vegetables or 1/2 of the plate
Non-starchy vegetables, such as broccoli, lettuce, cauliflower, spinach, carrots, and bell peppers, are low in carbohydrates and high in fiber. This ensures they have a minimal impact on raising blood sugar compared to starchy vegetables.
Protein
Dedicate one-quarter of your plate to lean protein.
1 palm-sized portion of protein
Select “lean” protein sources with lower total and saturated fats. Examples include chicken, turkey, eggs, salmon, tuna, shrimp, and lean cuts of beef. Plant-based protein alternatives, like tofu, tempeh, nuts, nut butter, beans, lentils, and hummus, are also viable choices.
Carbohydrates
Assign one-quarter of your plate to carbohydrate foods.
1 cupped handful of carbs
Carbohydrate options encompass starchy vegetables (corn, potatoes), grains, beans, chickpeas, and lentils. Restricting this portion to one quarter of your plate helps prevent excessive spikes in blood sugar.
Beverages
Opt for water or a low-calorie beverage.
Water, being calorie and carbohydrate-free, has no impact on blood sugar levels. Other suitable low-calorie drinks include unsweetened tea, sparkling water or seltzer, and flavored water without added sugar.
The Plate Visually
- 1 palm-sized portion of protein (1/4 of the plate)
- 2 fistfuls of vegetables (1/2 of the plate)
- 1 cupped handful of carbs (1/4 of the plate)
Addressing meals that defy the plate method:
For meals that can’t be neatly sectioned on a plate, like pasta, pizza, soups, or sandwiches, consider the composition of each dish. For instance, in a turkey sandwich, the bread constitutes the carbohydrate portion, turkey serves as the protein, and lettuce or tomatoes fulfill the non-starchy vegetable requirement.
Takeaway
The plate method combined with hand portioning can offer an easy method to aid in mindfulness around nutrition and moderation. When using this method, I highly suggest incorporating some of the other, mindful eating techniques that we’ve discussed previously with Mindful Eating Strategies for Dining Out & Weight Loss and A Guide for Mindful Eating. One of the detriments of using the plate method is that we may not be hungry and we may see this as a moment of needing to clear our plate and not paying attention to our actual physical needs. This combined with mindful eating skills can allow you to navigate just about any situation well.
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