To start with, use a 9-inch plate for meals to keep portions in check. While 10- and 11-inch plates have become popular, they may contribute to overeating, according to research by Dr. Brian Wansink, who studies the causes of overeating.
Before dishing up your meals, create a mental picture of your plate. Divide your plate in half vertically. Then, divide one of those halves in half horizontally. Now you have three sections -- one large half and two quarters.
Fill one quarter of the plate with a lean protein. This can include poultry, fish, eggs, lean meat or beans. Tip: Grill, bake or roast, and remove the skin of poultry whenever possible. Don't use cream sauces or gravies as these add a lot of added fat and extra calories to an otherwise healthful food.
Another quarter of the plate should be filled with a grain, preferably whole grain. Healthful choices include quinoa, brown rice, oats, couscous, or whole-grain bread. Tip: Avoid using white rice, potatoes, mashed potatoes, or white bread in favor of whole grains. Not only are whole grains healthier, they help you stay fuller longer than refined carbs.
The remaining half of the plate should be used for fruits and vegetables. Choose a wide variety of produce each day. I like to aim for eating at least two different colored vegetables at each meal -- otherwise, I'll eat a green salad twice a day, every day. Tip: If cooking veggies, don't add butter, cheese sauce or dressing, and be sure to steam, grill, or bake them rather than frying them or preparing a casserole.
To learn more easy ways to practice "automatic" portion control, see How to "Eyeball" Portion Sizes and 10 Ways to Control Portions.
Previous Daily Tips:
Easy Ways to Practice Portion Control
Feel Fuller to Prevent Overeating
