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Portioned Plate

Happy Wednesday! I hope everyone’s week is going well!

The topic for this week is “Portioned Plate”. Often individuals over complicate making healthy meals and struggle to practice portion control. Many will say “Eating healthy takes too much time and energy… It doesn‘t fill me up…It doesn’t taste as good”…The list goes on. However, it doesn’t have to be that challenging. If done right, eating a portioned plate should fill you up because you are getting a variety of nutrients across all food groups. It should also be time efficient and taste just as good if prepared appropriately. It also can support with portion control which can help with weight management, increased energy, and improved blood sugar, cholesterol, and blood pressure levels. With all of these health benefits, what are you waiting for?! Here are some tips to create a portioned plate:


  • Start with making half of your plate fruit and vegetables, with an emphasis on more veggies.

  • If you are focusing on managing your blood sugar, consider just filling up on veggies and skipping the fruit since you will be filling the other half side of the plate with carbs.


  • Now that you have one side of the plate filled up, it's time to add to the other side. Make this side of the plate half carbs and half protein.

  • Consider opting for more complex carbs such as: quinoa, brown rice, sweet potato, whole wheat pasta or bread, etc. We want to try to consume more complex carbs over simple carbs, because they contain more nutrients. They are also higher in fiber and digest slower, which helps to manage blood sugar spikes and supports with weight management.