Nutrition Tips

My Plate.jpg
Easy Meal Planning in 3 Steps
Start with a plate. Approximately 9” plate would work nicely.

Step 1:  ¼ of your plate for starches

  • Bran, the skin of the grain = B vitamins, fiber and phytonutrients.  Processing or refined grains gets rid of the bran.  See picture of whole grain.  
  • Choose whole grains like brown rice, whole wheat pasta, whole grain bread over their white counterparts. 
  • Starchy vegetables such as pumpkins, corn and peas are also great choices since they are natural whole foods that contain many phytonutrients that only exist in plant foods. 

          Examples of grains and starchy vegetables

Step 2:  ¼ of you plate for protein

  • Proteins come in many different forms and sizes. 
  • Choose lean protein such as fish, chicken without skin or round or loin portions of red meat.
  • Approximately the size of a deck of cards will provide 3 ounces of high quality protein. 
  • Beans and tofu serve as excellent sources of vegetarian protein. 
  • Key is to keep your proteins lean and vary your sources. 

          Check out the protein food group food gallery

Step 3:  ½ of your plate for fruit and vegetables 

  • Make a rainbow and pile up more on vegetables than fruits. 
  • Make an effort to include high Calcium leafy greens. 
  • Dairy is not the only place where you can get Calcium, but if you are not eating plenty from the alternatives sources then include a low or nonfat dairy or dairy substitute
  • Aim for 7 servings or more of fruits and vegetables a day. 

          Be inspired and see some examples of MyPlate here