How should a healthy plate look?

Many people have this question.... what should a healthy plate look like?

Now this advise is not just coming from me, but I have had extensive conversations with actual certified nutritionist and this was the information that I received, and therefore I also apply, and it has worked for me. 

  



Basically, you want a protein (turkey, chicken, lean beef, etc.), but the protein/meat should not FILL the plate. It should be a serving basically the size of the palm of your hand, or 5-7 ounces. After that you should also consider your starch (rice, couscous, quinoa, potatoes, etc.). Your starch should be between half a cup to one cup (depending on if you are trying to lose or just maintain). But here is where starches can get tricky...

Let me ask you a question...

If you are having corn, should it be considered a part of your starch or a regular vegetable?

If you said it is a regular vegetable, then you were wrong. You should classify corn, as well as beans, sweet potatoes, peas and a few others... as a starch. Because they are starchy vegetables.

So if you are eating rice, beans, and corn as your vegetable and a piece of meat... you have done a disaster of a plate. And that may be why your are gaining weight or not seeing results at the gym.

The largest section on your plate should be your NON-starchy vegetables. Especially the green stuff (other than green peas). I mean things like broccoli, spinach (oh, spinach is so healthy), green beans, asparagus, etc. Load up on those. They will fill you up, but with low calorie intake.

As I mentioned in the beginning,  this can work if you want to lose weight or gain, it's just about putting the right nutrients into your body. So if you need to up to portions a little to gain some, go ahead. But remember, it is best if you eat more often during the day, rather then overstuffing yourself in one meal.

This is not complicated, it is simple, just look at both pictures above and you will see what a good plate should look like.