How The "Plate Method" Can Help You With Your Nutrition Goals

I often get clients asking how they should balance their meals in a simple, repeatable, and customizable way. Luckily, there is a lot of guidance out there on how to balance your plate, so to speak, with healthy carbs, vegetables, fruits, protein, dairy, and healthy fats. I usually go with the plate method recommended by MyPlate.gov or the Harvard Healthy Eating Plate if there are no signs of insulin-glucose alterations that are needed. 

Keep in mind that the chart below is a general guideline that can be changed to work better for your health goals. I would choose the Diabetes Plate by the American Diabetes Association if this were the case. I would choose this option if your labs show elevated triglycerides, glucose, HgbA1c, androgens, and abnormal thyroid levels. The same goes if there are signs and symptoms of PCOS, thyroid dysfunction, insulin resistance, prediabetes, diabetes, or having trouble losing weight.

Here’s how it breaks down:

The Plate Method via MyPlate.gov, Harvard University,

Now, let’s get into what each category means, the health benefits you get, and what you should look for when you’re planning meals:

FRUITS

The Fruit Group offers carbs, essential vitamins, potassium, fiber, and are low calorie and nutrient-dense. includes all fruits and 100% fruit juice. Fruits may be fresh, frozen, canned, or dried/dehydrated. They can be eaten whole, cut up, puréed (mashed), or cooked. At least half of the recommended amount of fruit eaten should come from whole fruit, rather than fruit juice. If you’re being carb-conscious, usually 1 small fruit or ½ cup typically equals 15 g carbohydrate. 

VEGETABLES

Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked and can be fresh, frozen, canned, or dried. They can be whole, cut-up, or puréed (mashed). Beans, peas, lentils are part of this group, but you should note the difference between starchy and non-starchy vegetables.

  • Non-starchy: asparagus, broccoli, cauliflower, brussel sprouts, cabbage, carrots, celery, cucumber, eggplant, leafy greens, mushrooms, okra, green beans, snow peas, snap peas, peppers, salad greens, summer squash, tomatoes. These are are not carbohydrate rich.

  • Starchy: acorn squash, butternut squash, green peas, parsnips, plantain, potato, pumpkin, sweet potato/yam, potato. About a ½ cup is typically around 15 g of carbs.

GRAINS

Grains are foods made from wheat, rice, oats, cornmeal, barley, or other cereal grains. Bread, pasta, breakfast cereals, grits, and tortillas are grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group. There are also two subcategories of grains:

  • Refined: Refined grains have been milled, removing the bran and germ. This is done to give grains a finer texture and improve their shelf life. But it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, corn grits, white bread, and white rice.

  • Whole grains/unrefined: have the entire grain kernel, which includes the bran, germ, and endosperm. Some whole-grain examples are whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.

Look for complex grains that offer additional fiber (whole grains). If you’re carb-conscious: 1 slice of bread or ~ ½ cup is typically around 15 g of carbs.

PROTEIN

Protein includes all foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products. Beans, peas, and lentils are also part of the Vegetable Group. These are building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Consider choosing leaner meats like 93% lean ground beef, pork loin, and skinless chicken breasts most of the time. Choose seafood options that are higher in healthy fatty acids and lower in mercury such as salmon, anchovies, and trout. 

Vegans/vegetarian options include beans, peas, lentils, nuts, seeds, and soy products.

DAIRY

Dairy is also considered to be calcium and vitamin D rich foods such as milk, yogurt, and cheese. You can also get calcium and vitamin D from other groups such as calcium-fortified juices, calcium-fortified plant-based milk alternatives (rice, soy, almond, oat, hemp, coconut), canned fish, such as sardines and salmon with bones, tofu made with calcium sulfate, tahini, sesame butter or paste, and some leafy greens, such as collard and turnip greens, spinach, kale, and bok choy. Milk and yogurt can have differing amounts of carbohydrates depending on the type.

Considerations: If you are being treated for disordered eating or an eating disorder these particular plate method breakdowns may not be appropriate for you. There are different versions for different stages and that’s okay.

If you want to know more about the plate method and how it can help you reach your health and nutrition goals, book an appointment with me (NY and NJ only).

 I also offer 15-minute free consultations.

Danielle