Studies have proven over and over again that smaller plates lead to smaller portions & less calories consumed. When you place a piece of food on a large plate your mind will think that you need to add more to be satisfied. If you place that same piece of food on a smaller plate your mind will not try to add more servings that are unnecessary.

Proteins

• It is important to get enough protein throughout the day. Protein helps you feel full and satisfied.
• Protein examples: chicken, fish, pork, beef, beans, nuts, seeds, eggs, and dairy.
• How much protein at each meal: 1 serving of meat is 3 – 4 oz. That is approximately the size of the palm of your hand and thickness of your hand.

Carbohydrates

• Watch the amount of total carbohydrates each day, even healthy ones.
• Vegetables, fruits, grains, beans and dairy all contain carbohydrates.
• Whole grains are rich in nutrients and fiber, but high in carbs, so limit the amount you have each day.
• Whole grain examples: brown rice, quinoa, oatmeal, whole wheat bread, whole wheat pasta, and whole grain crackers.
• Avoid or limit processed carbohydrate foods and drinks, especially with added sugars.
• Processed carb examples: white breads, pasta, fruit juices, soda, sweet tea, and desserts.

Vegetables and Fruits

• Increase vegetables each day: 1 serving of vegetables is approximately ½ cup. Have 2 servings of vegetables at each meal (2 handfuls). Choose a variety of vegetables with different colors, like green, orange and red.
• Vegetables are typically low in carbohydrates (except potatoes and corn) and full of vitamins, minerals and fiber.
• Limit portion size of potatoes, corn and sweet potatoes to one serving (1 handful).
• Limit Fruit: 1 serving of fruit is approximately ½ cup (1 handful). Limit fruit to 1 -2 servings each day. The berries (strawberries, blueberries, blackberries, raspberries, etc.) are lower in carbs and higher in fiber so they are better choices.

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