Take a good hard look at your plates -- the foods you choose and the portions you eat. Rate your plates to see if they measure up. For lunch and dinner, do you fill half your plate with vegetables, a quarter with starch or grain, and the remaining quarter with a lean protein source? Is there a serving of fruit and low-fat milk or yogurt at the majority of your meals? Do you choose whole grains instead of refined varieties?
"Keeping this healthy-plate visual top of mind will help you employ the number one healthy-eating message from the 2010 Dietary Guidelines: emphasize nutrient-dense foods and beverages -- vegetables, fruits, whole grains, fat-free or low-fat dairy foods," Ginn says.
So how do your plates rate? Do you need to serve more vegetables or lighten up on protein? Is milk often missing? Based on your ratings, set a few goals to tweak your eating habits and choose easy-to-conquer goals first. Consider the size of your plates as well. A smaller plate can make smaller servings look bigger. Yes, studies show food psychology works!
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