Monday, September 16, 2013



The most common version is dividing your plate into 3 sections...1/4 for protein, 1/4 for grains and 1/2 for vegetables.
A great example meal...steamed broccoli with carrots, grilled salmon, whole grain brown rice.
If you have a hard time eating that many veggies, you can substitute a percentage of the veggie portion with fruit.

Don't forget to add fruit as your dessert and a glass of milk with your meal to get in the necessary dairy nutrients.

Another version is to divide your plate into 3 equal portions for vegetables, grains and protein...but the protein section is divided up into 3 portions for protein, fats and dairy...for a balanced meal each time.


Sometimes it's hard to imagine how much food to put into each section on your divided plate. Try this trick...visualize food portions as the same size as familiar objects.

This is such a handy tool because it's always on hand..haha double pun :)

This one is also good for reference but soon the new generation of healthy eaters will have no idea what a cassette or cheque book are.


It is important to read nutrition labels on products. They will tell you what a serving size is. Very helpful when eating things like crackers for instance. If you want to make sure you're eating the proper serving size, just don't munch away from the box, look up he serving size and count out that many onto a plate or into a bowl.
And when eating something from a can, such a soup or beans or veggies...make sure of the serving size, lol, it's not the whole can!
Fruits and vegetables are harder to determine. This is where a small kitchen scale comes in handy. Especially for potatoes. Not 2 potatoes are the same weight. LOL...and as Al & I found serving to them is a medium potato of 150 grams for 110 calories...we used to eat 2-3 times that amount...and topped with mashed with butter & milk and then topped with LOTS of gravy! (BTW...I know my daughter Desiree is cringing as she reads this because we shared this love of overindulgence)
Using smaller plates can really help out. In fact they can help in 2 ways:
#1. By using a smaller plate, you can use the same amount of food you usually eat, but because it's on a smaller surface, it will trick your mind into thinking you've eaten more, and you may just end up leaving some of it on the plate, thus eating less.
#2. By using a smaller plate, you can use a smaller amount of food than you usually eat, but because it's on a smaller surface, it will trick your mind into thinking you've eaten more, and you will feel full enough that you won't want to go back for seconds to return to the full amount you were used to eating.
So...I challenge you to try eating on a smaller plate...then return to the blog to post your experience in the comment area...were you able to eat less and not feel hungry...or did you have to go back for seconds to feel satisfied?
DISCLAIMER: Whenever I use the word DIET in my blog posts I am in no way suggesting that I have invented/discovered some miracle system to lose weight. Whenever I use the word DIET, I am simply substituting a single word to replace the longer phrase EATING HEALTHIER THAN IN THE PAST.


  1. Plate size definitely makes a difference... Sometimes if I am having something that I don't want sauce over everything on the plate I will put my smaller portions on a bigger plate to keep foods separated and when I look at the plate I think something must be missing... the plate looks so empty.

  2. So smart. My plates are giant! And I always fill them up, obviously when I am full Anthony says the plate looks untouched, so I wonder how much I actually eat. I am going to eat my dinner on our small desserts plates and let you know! This might actually work for Anthony, he has an issue with portion control. He won't stop eating until everything is gone and if he has a smaller plate it might help him not eat so much.

    1. Oh that's right, I remember that about him. Unfortunately it's a mistake that alot of parents made without realizing it. I wonder how many kids were brought up being told to eat everything on their plate...and some poor souls made to sit at the table until it was all gone :(

      LOL, Dad kept complaining that our old plates were the size of "buick hubcaps"! We are both much happier with our new square ones :)

  3. Great post Cheryl - When I wanted to drop some weight before I got married I used the smaller plate idea and it worked great - Instead of a dinner plate I used a salad plate.

  4. Good graphics Hon,like it.Guess I'll go back to My Fitness Pal....too hard to keep track without it. SMOOCH!!