Losing Weight with the Plate Method

Losing Weight with the Plate Method

Trying to lose weight is daunting. It may seem like a difficult endeavor, but being objective and methodical in your approach can ensure you achieve your weight loss goals.

According to the American Diabetes Association, losing 10 to 15 pounds can help improve blood glucose, blood pressure and blood lipid levels like cholesterol and triglycerides.

The Plate Method is ideal for many people because it's very easy to follow. On a standard 9” plate, use an imaginary line to split it in half and then split one side in half again.

This gives you an open half to fill with non-starchy vegetables, including:

  • Amaranth or Chinese spinach
  • Artichoke
  • Artichoke hearts
  • Asparagus
  • Baby corn
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Brussels sprouts
  • Broccoli
  • Cabbage (green, bok choy, Chinese)
  • Carrots
  • Cauliflower
  • Celery
  • Chayote
  • Coleslaw (packaged, no dressing)
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Hearts of palm
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts
  • Yard-long beans

Overloading this side of the plate rarely causes a negative consequence as these vegetables are valued at about 25 calories a cup and we should consume 4-8 cups of them daily! Cooked, fresh, or frozen, pile them high!

Then there are 2 openings on the other side of the plate. One half should include proteins, such as:

  • Beef
  • Pork
  • Fish
  • Chicken
  • Soy/Tofu
  • Seitan

Vegetable proteins like soy or tofu and seitan have been positively correlated with improved health outcomes as has the consumption of cold-water fish like salmon and albacore tuna a couple times per week. Avoid saturated fats; leaner the cut the better!

In the other half section, organize your starch item, which can include any of the following:

  • Potato
  • Corn
  • Beans
  • Peas
  • Lentils
  • Bulgur (cracked wheat)
  • Whole wheat flour
  • Whole oats/oatmeal
  • Whole grain corn/corn meal
  • Popcorn
  • Brown rice
  • Whole rye
  • Whole grain barley
  • Whole farro
  • Wild rice buckwheat
  • Buckwheat flour
  • Triticale
  • Millet
  • Quinoa
  • Sorghum - rice

Of course, beans, peas, and lentils offer more protein and fiber than some other starchy food items. Just remember, all foods are trade-offs. Enjoy a variety!

Lastly, with your personal plate creation, include a serving of fruit, or about 1/2 cup or a portion the size of a tennis ball.

Hopefully, this simple Plate model will help as you approach at least one meal a day. This might be your dinner meal pattern while you start your day with a Nutri-Bullet that provides you with the recommended 20 grams of protein that research has defined as a good amount to help each of us start our day.

In the end, know that you should eat real food, food that looks like real food and avoid putting processed food onto your plate or into your mouth. No matter what method you use, this universal truth will undoubtedly help you lose weight and lower your blood sugar levels. Incorporate your NutriBullet to have tasty, high fiber and healthy foods very quickly and when you put your food on a plate, enjoy it!

Registered Dietitian, Licensed Dietitian, Certified Diabetes Educator

Comment by Moruzzita
October 22, 2014
Im a 58 year old female with diabetes and high cholesterol . Also fatty liver among other ailments . I need help on cooking, recipes . I get frustrated not knowing what at the time of preparing meals. No imagination whatsoever !!! HELP
Comment by minx613
October 16, 2014
As a senior and female I am finding it hard to lose he weight. Any simple methods? I am excercising best as I can (Had open heart (cabage) in 09. Now lots of blood clots and plaque in veins leading to brain. Any ideas??
Reply by paulagg1960
November 03, 2014
I am 54 years old need to lose about 50 or 60 pounds. Starting Nutra Bullet I have lost 8 lbs and 13 inches. But I am excercising 30 mins each morning 5 days a week. Now I am at a stand still and not losing any weight. Do you have any suggestions? What is going on. do I need o change things or what? Help please! Paula.
Reply by SarahLefkowitzRD
November 04, 2014
Here is an article that may help answer that question: http://www.nutriliving.com/articles/10-reasons-why-youre-not-losing-any-more-weight
what would winter squash like (buttercup kabocha) be considered? starch or veggie?
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