7 Easy ways to create your plate

wPress create plate

  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

2014-11-01 14.36.02

5.  Add a serving of dairy

feb 2013 016

6.  Add a serving of fruit

IMG_6853 (2)

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

20130629_181610 (2)

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






Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s