7 Easy ways to create your plate

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  1. Divide your plate into 3 portions: 1 half and 2 quarters

2.  Fill the largest section with non-starchy vegetables like:Spinach, turnips greens, cabbage, mushrooms, okra, cauliflower, carrots, bell peppers, bak choy

3.  Fill in the 1st quarter section with your protein like:

Chicken or turkey without skin
Salmon or tuna or catfish
Shrimp or oysters
Lean cut beef or pork or an egg
Tofu or cooked Beans or Peas



4.  Fill in the 2nd quarter section with grains and whole food starches like:
Whole grain bread, tortilla, brown rice, pasta, potatoes, sweet potatoes

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5.  Add a serving of dairy

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6.  Add a serving of fruit

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7.  Complete your meal with
Plain water or unsweetened tea or coffee

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Regular physical activities, min 30 minutes a day can give you mental health benefits and increase your chances of living longer!