standard lunch or dinner in a plate format
One-half of a 9-inch plate filled with non-starchy vegetables: foods like broccoli, green beans,
carrots, mushrooms, tomatoes, cauliflower, spinach, peppers, and salad
greens. You can go back for seconds on these foods.
of the plate with fish, poultry, or lean meat: for example, baked or grilled fish or skinless chicken. This will be about the size of the palm of your hand.
The last one-fourth of your plate has the bread, rice, or pasta-the starchy foods like beans, potatoes, biscuits, squash, cereals, crackers, and tortillas. This will be about the size of half of a closed fist-about a half cup.
An 8-oz glass of fat-free or low-fat milk.
small serving of fresh fruit or � cup of canned fruit. Or you can add a roll or slice of bread.
Sample breakfast plate
For breakfast, the concept is similar.
One-fourth of the plate is a bread, starch, or grain.
One-fourth of the plate is a protein.
Include an 8-oz glass of fat-free or low-fat milk.
small serving of fresh fruit or � cup of canned fruit.