Welcome to your new healthy weight management plan! 

When preparing any meal, no matter how simple, think about including three primary food items: a carbohydrate food (grains/starchy vegetables), a protein food and a fruit &/or vegetable. This simple system eliminates the need to count calories, fat grams or measure your food. Just use your eyes and listen to your body. Easier said than done? Check out The Plate Model below for a simple, effective portion-controlled process.

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The Plate Model:

By using the Plate Model for the basis of your meal, you’ll have an awesome start on balanced eating. Also, there’s less of a risk for overeating and more of an opportunity to eat until you are satisfied – all while learning your body’s cues that tell you when you’re full.

Here is how it works:

• Visualize dividing your dinner plate in half and then one of the halves into quarters (use a normal-sized plate)
• Place your Carbohydrate Food in one quarter (like bread or corn)
• Place your Protein Food in the other quarter (like chicken or tofu)
• Place your Fruit/Vegetable in the remaining half of your plate (like grapes or broccoli ... OK, you get the picture)

Use this visualization as your beginning portion guide and go from there. Or: this doesn’t have to be the end-all of what you eat at the meal. The main idea? Listen to yourself. Let your body’s signals tell you if you should eat everything on your plate, add a little more, or leave some. Of course you won’t necessarily eat the same amount at each meal, depending on how hungry you are, your physical activity, the time of day, etc.

The bottom line is to take a minute, look at your portions, slow down and enjoy and taste your food. You spent time cooking it, after all. Chill out and enjoy your masterpiece! And keep some leftovers for lunch tomorrow.

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