Friday, August 19, 2011

The Healthy Dinner Plate

Do you ever wonder if you are getting in all the different nutrients you need in a day?  Do you eat enough healthy food, to provide the fuel your body needs to keep it running efficiently?

Do you ever wonder what that really looks like?

At one of my recent Weight Watchers meetings we discussed The Healthy Dinner Plate and how to fill it up.

Let's begin with a basic 9 or 10 inch plate...

And divide it into 4 segments.

What kinds of food should we put into each one?


A small 1/4th of the plate will contain a lean protein, such as a chicken breast, or a salmon fillet, beans, or even tofu.  Approximately 3 or 4 ounces.

The remainder of that 1/2 of the plate would be filled with a whole grain or a starchy vegetable such as sweet potato or corn.  A cup or less of grains or pasta; 1 medium potato, or 2 small ears of corn.

Then the other 1/2 of the plate will be filled with zero point veggies such as carrots, green beans, asparagus, tomatoes, salad greens, and the like, and perhaps some zero point fruits.  Up to about 2 cups in total.

Here are some examples...

Lean pork roast, white potato, carrots and cucumbers.

Pasta, imitation crab, tomatoes, parmesan cheese.

Pasta, tuna, cheese, spinach, onions tomatoes.

Couscous, corn, black beans, tomatoes onoins, peppers, eggs.

 Hummus, Triscuit crackers, leafy greens, carrots.
Low-Fat 'Faux' Hummus

Pasta, chicken, green peppers, carrots, zucchini, snow peas, bok choy, onions.

Pork tenderloin, rice, beets, cucumbers, apples, cranberries.

Soba noodles, chicken, cabbage, green onions, cucumber.

Sometimes the plate is not a plate at all, but a bowl...

Udon noodles, chicken, snow peas, carrots, onions.

Chicken, beans, rice, onions, peppers.

Sushi rice, prawns, avocado, ginger cucumber, carrots.
Sushi Roll in a Bowl

Borscht with pork, potatoes, carrots, beets, cabbage, onions, carrots.

Or the plate could even be a roll filled with a lean burger and veggie condiments...

Multigrain flat roll, salmon patty, lettuce, onions.

Or a combination ...

Whole wheat roll, lean beef burger, chese, lettuce, tomato, onion, bean salad.

Whole wheat flat roll, tuna burger, spinach, tomatoes, cole slaw.

But whatever your plate looks like, try to divide it up this way to make sure you have a well-balanced meal of lean protein and healthy carbs.


  1. Interesting and very informative post! Thanks for sharing this

  2. Hopping over from Fitness Friday. I love the visual of the plate. I try to plan my meals this way. Great post.

  3. Thanks for this,
    I will think of it next time i put my dinner out :)

  4. Thanks for this,
    I will think of it next time i put my dinner out :)

  5. Hopping by from Friday Fitness - i love your visuals used for the plate!

  6. love this post, so many people dont understand the portions and what not. all of your recipes look yummy!

  7. Great visual!

    Stopping by from Fitness Friday.

  8. Great information. Now I'm off to check out some of the recipes.

    Thanks for linking up!


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