Figuring out the right portions for meals is never an easy task. Unfortunately, if you do not have a food scale, any estimations you make regarding calories and nutrients are probably way off.
Introducing the Plate Method
While still not as accurate as weighing meats and measuring your portions according to the recommendations of food manufacturers, the Plate Method is perfect for developing meals when you’re short on time, out of ideas or missing the proper measuring tools. The Plate Method does not require any math either.
Using a plate that is nine inches across (or six inches if you’re trying to lose weight), you can craft many meals to fit your tastes and dietary requirements, whether you are diabetic, have high blood pressure or cholesterol or are just looking to adjust your eating habits.
Once you have a properly sized plate, imagine a line dividing it down the middle. You will use half for non-starchy vegetables, like broccoli. On the other side of the plate, you will split it in half again, making it into fourths. In one of these quarters you will have your lean protein, like chicken, and in the other fourth, you will have whole grain foods or starchy vegetables.
Non-starchy vegetable examples for half of your plate:
● Green beans
Have a fourth of your plate dedicated to these vegetables and whole grains: