One of the problems that people have managing their calorie intake is that don't pay enough attention to what - and how much - they are eating. Take a minute to contemplate your, well, plate. Sketch what you ate for dinner last night in the space below. Do your best to show the relative proportions of your different foods on the plate.
As the saying goes, a picture is worth a thousand words. How does your dinner plate picture compare to the picture below? Which food groups do you eat too much? Which of food groups do you eat too little? How many colors did you eat (kids cereals don't count!)?
Think about it for a minute.
That's right. About one-half of your plate should be piled with colorful vegetables and/or fruit. A quarter of your plate should contain starchy foods like potatoes or whole grains like brown rice, barley, bulgar, whole wheat roll, and whole wheat pasta.
These foods are good sources of carbohydrates, fiber, and many vitamins and minerals. They are also good sources of phytochemicals, substances that scientists think may lower risk for cancer and heart disease. Also, they have fewer calories for a given amount or weight of the food (low energy density foods). For example, you have to eat many more mouthfuls of carrots to take in a 100 calories than mouthfuls of steak. Low energy density foods help you feel full with lower caloric intake.
The last quarter of your plate should be a lean meat, poultry, or fish. These foods provide important nutrients including protein and other critical vitamins and minerals. But relative to the other food groups pictured on the plate, you don't need to eat as much to get adequate nutrients.
To balance out your meal, include a glass of nonfat or low-fat milk and a bowl of fruit for dessert.
So as you order meals at restaurants or prepare your plate at home, take a moment for quiet contem-plate-tion. The balanced eating plate will help you align your eating habits with dietary recommendations and likely, make managing your calorie intake easier. Eating a variety of foods will also ensure that you get all of the energy, protein, vitamins, minerals and fiber you need.