Things You'll Need:
- Plate
- Healthy food items
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Step 1
Draw one imaginary line straight down the center of your plate. Now draw another imaginary line through the center of one section of the plate. Your plate should now consist of 3 imaginary sections.
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Step 2
Fill the largest section of your plate with healthy vegetables. Make sure your veggies are non-starchy vegetables. Good choices include bell peppers, cabbage, spinach, green beans, mustard greens, collard greens, broccoli or cauliflower.
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Step 3
Place your protein selection in one of the smaller sections. Choose a lean protein to reduce your fat and calorie intake. Fish containing healthy omega-3 fatty acids are good choices, especially wild salmon and mackerel. Crab, clams or shrimp are other healthy protein options. Vegetarians can choose tofu, low-fat cheese or eggs for their protein.
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Step 4
Put starchy foods in the other small section. Starches could include a bakery item, such as bread, muffin, crackers or pretzels. Choose whole grain varieties for the most health benefits. You could also fill this section with a starchy vegetable such as potatoes, corn, black-eyed peas or lima beans. Eat cooked cereals, such as oatmeal or hominy, for some starchy variety.
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Step 5
Satisfy your cravings for sweets with fruit. Try a fresh piece of fruit or fruit salad for dessert. If you want to have a sweet treat on special occasions, replace your starch with a dessert item. Keep your dessert portions small because of the carbohydrate count.
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Step 6
Wash down your meal with a glass of milk. Drink an 8 ounce glass of non-fat or low-fat or milk to get your daily amount of calcium and keep your blood glucose within your target range.
