How to build a plate like a dietitian

You don't need to sacrifice taste to build a healthy plate. You can effortlessly build balanced and delicious meals without fail.

I called this resource How to Build a Healthy Plate like a dietitian because it

balances nutrition with enjoyment.

As a dietitian, I LOVE incorporating nutrient-rich foods into meals ... but I also

understand that healthy meals need to be both delicious and satisfying.

The method taught in this resource will help you:

+ Feel physically full after meals

+ Leave meals satisfied and content

+ Feel more in control all day long

+ Think about food less

+ Support health goals like gentle weight loss

But remember this is a guide. Not a rulebook!

This resource can help you build balanced plates like a dietitian.

But it's meant to be a starting point. As you try this plate method, reflect on

how it makes you feel.

And please adjust the portions and proportions to YOU!

These are the 5 elements of a healthy, balanced plate:

PROTEIN-fullness

1/4 of your plate (25 grams or more)

STARCHY CARBS-energy

1/4 of your plate (0.5-1 cups cooked)

FRUITS AND/OR VEGGIES-volume and fiber

1/2 your plate (the more, the better)

HEALTHY FATS-satiation

1-2 Tbsp (or as much as you need to feel satisfied)

FUN-enjoyment

Add flavor with herbs and sauces (and make sure you like the foods you serve)

If you're a more visual learner, here's what the checklist looks like on a plate.

Examples of foods in each category

Here are some examples of foods that fit into each category of the balanced

plate.

Examples of protein foods:

. Meat and fish

. Lentils and beans

· Tempeh, tofu or seitan

· Beans, lentils or chickpea pasta

. Greek yogurt, cottage cheese and hard cheeses

Examples of starchy carbs:

. Starchy veggies like potatoes or corn

· Rice, pasta and couscous

. Whole wheat bread

. Beans and lentils

Oats

Examples of fruits and veggies:

. ANY fruit or veggies you like, including frozen or canned!

Examples of healthy fats:

. Olive oil or other oils

· Dairy with fat

· Nut butter

· Avocado

. Olives

Examples of fun:

. Herbs

· Spices

· Sauces

· Sprinkle of cheese

. Choosing foods you actually like!