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The Plate Method: Protein, Starches, Fruits and Vegetables.

The Plate Method| Protein| Starches| Fruits and Vegetables  

 

 

 

 

 

The Plate Method:

In today’s society people are trying to eat healthier, but this can be difficult.  There are so many different ways to eat healthy that the entire process can become overwhelming.  The plate method is a simple way to eat healthy without having to specifically count calories, carbohydrates, and fat. It makes healthy eating easy and fun!

What is the plate method? Fill your plate as shown above: 

• One-fourth of the plate has protein,
• One-fourth of the plate has starches,
• One-half of the plate has fruits and vegetables.

For more information about the Plate Method check out:
http://www.platemethod.com/downloads.html

Protein (1/4 of plate)

Protein is found all throughout our bodies.  Our hair is composed of protein as well as our finger and toe nails.  Eating foods with protein helps our bodies create their own protein.  Foods with protein include meat, poultry, beans, tofu, fish, nuts, eggs, whole grains and dairy products.  The plate method’s one-fourth portion of protein is best, especially if you’re fulfilling the portion with red meat (e.g. beef) or protein food items that are high in saturated (unhealthy) fat.  Eating too much red meat and protein foods high in saturated fat can lead to serious health problems such as heart disease, colon cancer, and many other diet-related health problems.  Following the plate method, and limiting the consumption of processed meat, red meat and proteins that are high in saturated fat (e.g. pork), will lead to a much healthier you!

For more information about proteins check out: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/index.html

Starches (1/4 of plate)

Starchy foods are very important for a healthy diet.  They provide energy as well as other nutrients that are important for our overall well-being.  Starches are complex carbohydrates, which mean that it takes longer for our bodies to turn the starch into glucose for energy.  The result is that we stay fuller longer.  Remember that too much of anything is not good.   Follow the one-fourth starch rule of the plate method and you’ll be “good to go.”  Starches include cereal, bread, noodles, corn, potatoes, peas, pasta and rice.

Want to learn more? Visit the following site:
http://www.eatwell.gov.uk/healthydiet/nutritionessentials/starchfoods/

 

Fruits and Vegetables (1/2 of plate)

Parents have always told their children to eat their fruits and vegetables.  Guess what? They were right.  The more fruits and vegetables we eat, the healthier we are.  Fruits and vegetables can prevent heart disease, vision loss, strokes, intestinal ailments, high blood pressure, and an array of other diseases and health problems.  Filling half of our plates with fruits and vegetables will lead to much healthier individuals.  Fruits include apples, bananas, oranges, plums, grapes, peaches, lemons, limes, grape fruit, and tomatoes (yes, tomatoes are fruits and not vegetables).  Vegetables include lettuce, cabbage, spinach, carrots, broccoli, turnips, asparagus, cauliflower, celery, onions, cucumbers and squash.  There are some people who will fill half of their plate with French fries or a baked potato and think that they’re “good to go.”  Potatoes are mostly starch and some people think they should fall under the starch category rather than the vegetable category.  It might be best to apply French fries or baked potatoes to the starch portion of your plate.

Want to learn more about fun fruits and vivacious vegetables? Visit:
http://www.fruitsandveggiesmorematters.org/

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