The Great Plate

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