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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:


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