The plate method allows your diet to be more flexible and allows you to
still consume your favorite foods. Imagine a typical 9-inch plate that
is divided into 3 sections and the largest section (half of your plate
or 50%) should ideally consist of non-starchy vegetables. Example: cabbage,
carrots, bok choy, tomatoes.
A quarter of your plate (25%) should consist of lean protein. Example:
tuna, salmon, shrimp, chicken breast, ground turkey.
The remaining quarter of your plate (25%) would include grains and starchy
vegetables. Example: whole grain bread. High-fiber cereal, oatmeal, rice, pasta.
Here’s an example of what your plate should look like: