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Home > Our Health Experts > Dana Yarn > Healthy Weight Management Plate Method

Healthy Weight Management With The Plate Method

During my dietetic internship I had the wonderful opportunity to shadow the registered dietitian at The Georgia Tech Athletic Association. While I was there she was teaching the athletes to practice portion control through the “plate method.” I was amazed at how simple this approach was to grasp. If an 18 year old football player with an appetite of a horse can fill his plate up according to the plate method, then I am sold! Since then, I have educated my clients to use this simple strategy to lose weight and they have seen life changing results.

Use a standard sized plate and fill 1/2 of the plate with fruits and vegetables, 1/4 of the plate with whole grains/complex carbohydrates, and the remaining with lean protein, like a Service Foods’ steak, chicken filet, or center cut pork chop. Filling your plate with the correct portion sizes is essential for healthy weight management and lifestyle. Research shows that portion control is a behavior that is easy to begin. The divisions of the plate method help meet the needs of a heart-healthy and calorie controlled meal plan.

Having balanced meals packed full of fruits and vegetables, whole grains, and lean protein also promotes increased energy for sports performance and overall fitness. Fruits and vegetables are nutrient dense rather than calorically dense foods. This means you can eat half a plate full of fruits and vegetables without getting close to your daily calorie recommendations, not to mention the health benefits from the powerful antioxidants.

Action starts before motivation, never the other way around. In other words, start now! Fill half your plate with fruits and vegetables, a quarter with complex carbohydrates such as whole wheat pasta, brown rice, or sweet potatoes, and a quarter with lean proteins such as Service Foods’ baked or grilled chicken breast, fish, or steak. You’ll be amazed at how good you’ll look.


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