The Balanced Plate

The Balanced Plate

The Balanced Plate Method is an easy way to help plan meals with a busy lifestyle. It can be used for Healthy Eating, Diabetes or a Weight Loss Meal Plan.

Diets are short term and often weight loss does not last. Everyone has tried them and often failed. The Balanced Plate Method is a healthy Meal Planning tool that you can be successful with!! At meal times everyone uses a Plate, a Bowl, and a Cup. Simply follow the following guidelines:

Balance Your Plate in 10 easy steps!

1) Divide your plate in ½, then divide half the plate into ¼ ths. 2) The top half of the Lunch and Dinner Plate you put your Veggies

(excluding corn, peas, potatoes, or winter squash which will count as a starch).

4) The bottom right section will become your Meat/Protein. You can use any type of meat, but remember to try and choose leaner choices from your high nutrient list. SIMPLE

5) The bottom left becomes the Breads/ Starches/Grains section. These foods just need to stay on this portion of the plate and equal about a palm worth or 1/2cup (or 15 grams of carbohydrate). A small bowl can sit here to hold soups, and cereals. Corn, peas, potatoes, & winter squash belong here.

Milk

Veggies

Starch Meat

Milk

Starch Meat

Fruit Protein

Breakfast Lunch / Dinner Snacks

Balance Plate (cont.)6) Next is the milk group. Use a small cup for milk to equal 1 cup.

7) Fruits are wonderful to use for snack items between meals or in exchange for a starch or milk. A serving size is a small piece of fruit such as the size of a fist.

8) For Breakfast- just skip the Vegetables if you desire or add in a V-8, veggies to your eggs, or however you want to sneak some in!

9) For men, add an extra Bread/Starch/or Grain for the Breakfast meal and one by the Lunch and Dinner meal. They need more calories (A dietitian or nutritionist can fine tune your meal plan).

10) Remember; you can exchange a Starch = Fruit = Milk for any meals or snack but try to get in 2 fruits a day (great at snacks), a minimum of 3 whole grains, and 2-3 dairy products.

In 5 minutes you have a Healthy Meal Plan! Add Exercise and enjoy!

Success! 100 pounds! Sandy Poll – Tremonton Club

• Jan 2009 – Signed up for Biggest Loser Contest at Groll’s Gym - started the Balanced Plate Method and working out - lost 25 pounds in 8 weeks

• May 1st – Signed up for the Balanced Plate Study – lost 17 pounds

• Continued to meal plan, journal, and exercise

• Sept 2009 - Down 100 pounds. Went from a size 24 to a size 6. A dream come true!! FEEL GREAT!

Estes Lawton – a legacy of fitness

75 pounds in 2 years on a Healthy Eating Plan & Exercise