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(Creatas Images/Thinkstock)
(Creatas Images/Thinkstock)

Healthy Eating Jump-Start Day 21: Use the 'plate model' at dinner Add to ...

Have you made a resolution to eat better and lose weight? Follow our month-long program of daily nutrition tips, created by dietitian Leslie Beck to change your lifestyle for January - and beyond. And to get your fitness on track, try our personal trainer-designed Boot Camp 2012 program .

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DAY 21: Use the 'plate model' at dinner

Use this quick and easy technique to help manage portion sizes and get at least two servings of vegetables at dinner.

Here’s how it works: Visualize your dinner plate in quarters, and fill those quarters as follows:

  • one quarter: protein-rich food (e.g. lean meat, chicken, fish, tofu, beans/lentils)
  • one quarter: starchy food (e.g. brown rice, quinoa, whole-wheat pasta, sweet potato)
  • two quarters: cooked vegetables and/or salad greens

It’s also a great strategy for when you’re eating buffet-style: It helps make sure your eyes aren’t bigger than your stomach - and prevents you from needing to loosen your belt buckle after the meal.

Want more information related to today's tip? Read on:

The key to weight loss: portion control



Missed earlier days? It's easy to get caught up.

DAY 20: Treat yourself

DAY 19: Go for whole grains

DAY 18: Don't eat after 8 p.m.

DAY 17: Eat an afternoon snack

DAY 16: Track your calories

DAY 15: Ban sugary drinks

DAY 14: Eat an orange vegetable

DAY 13: Add ground flaxseed to your diet

DAY 12: Eat one vegetarian meal

DAY 11: Pass on the salt

DAY 10: Plan next week’s meals in advance

DAY 9: Eat a leafy green vegetable

DAY 8: Drink a cup of green tea

DAY 7: Snack on fruit

DAY 6: Use a smaller plate

DAY 5: Eat more veggies

DAY 4: Practise eating slowly

DAY 3: Boost fibre at breakfast

DAY 2: Drink a large glass of water before each meal

DAY 1: Keep a food diary for the next seven days

 

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