Nutrition Tips
My Plate.jpg
Easy Meal Planning in 3 Steps

Start with a plate. Approximately 9” plate.

 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 and whole grain bread more often 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 more fish, chicken without skin or round or loin portions if red meat.
  • Approximately the size of a deck of cards of meat will provide 3 ounces of high quality protein. 
  • Beans and tofu serve as excellent sources of vegetarian protein. 
  • Key is to 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 aim to fill your plate with more vegetables than fruits. 
  • Make an effort to include high calcium leafy greens such as arugula and broccoli 
  • 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
Try to aim for 7 servings or more of fruits and vegetables a day.

Be inspired by recipes like “these & these.”​