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Thursday, September 3, 2009

The Great Plate

http://hr.umich.edu/mhealthy/programs/nutrition/goodchoice/pdf/GreatPlate.pdf
Mindful Eating Great Plate

Are you looking for easy ways to reduce the amount of calories you eat? The following tips can help you manage portions.


  • Use smaller plates, bowls and cups
  • Avoid distractions while eating. Watching TV, reading or using the computer makes you less aware of how much you eat
  • Put less food on your plate
  • Leave serving dishes in the kitchen instead of on the table
  • Serve snacks on a plate or in a bowl instead of eating from the bag or box
  • Eat slowly and put your fork or spoon down after each bite
  • Plan healthy snacks ahead of time to avoid getting overly hungry

Eating the best combination of foods is also important to satisfy hunger. Follow the Great Plate recommendations of using a 10-inch plate and filling it with:


  • 1/2 non-starchy vegetables (i.e. carrots, broccoli, peppers)
  • 1/4 whole grain/starchy vegetables (i.e. corn, peas, potatoes)
  • 1/4 lean protein (i.e. skinless chicken, fish, beans)

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