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?



Ideally...

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.

Southwestern Barbecued Pork Tenderloin

Pasta, imitation crab, tomatoes, parmesan cheese.

Seafood Sauce for Pasta

Pasta, tuna, cheese, spinach, onions tomatoes.

Mediterranean Pasta Salad

 

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

Black Bean and Couscous Salad

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

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

Asian Salad

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

Pork Medallions with Cranberries and Apples

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

Soba Noodle Bowl with Cucumber and Cabbage

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

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

Chicken, beans, rice, onions, peppers.

White Chicken Chili

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

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

My Sister's Best Borscht

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

Multigrain flat roll, salmon patty, lettuce, onions.

Salmon Patties

Or a combination ...

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

3-Bean Salad

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

Tuna Burgers

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.