Model Plate: Picturing a Healthy Meal To help you visualize what your meal should look like, please study the graphic on the following page. We suggest using an 8-inch salad plate rather than a larger dinner plate. This gives the illusion of larger portions and helps you feel satisfied with less food. To ensure good nutrition, your plate should include the percentages of foods pictured below.
We have created a plate to help guide you through your meal process.
• Eat protein first, then vegetables, and if still hungry, then starches. • Avoid sodas (even diet), juices, sweetened coffee and teas, sugar (candy or added in foods), flour, white rice, breads, fried food, processed foods, “junk” food • You need healthy fats to help stay full. Plant-based oils (olive oil, avocado oil) and small amounts of butter and animal fats are OK. • Eat 2 or 3 meals a day only. No snacking in between. No snacking after dinner! • Don’t eat when not hungry. Stop eating when no longer hungry. • If hungry, drink water first in case confusing hunger and thirst.
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