Estudiante De Chef
Páginas: 1 (250 palabras)
Publicado: 28 de febrero de 2013
My Plate Planner
A Healthy Meal Tastes Great
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The Plate Method is a simple way to plan meals for you and your family. Youdon’t have to count anything or read long lists of foods. All you need is a 9-inch plate.
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4
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HPD1X25611 - 3.08Michael R. Bloomberg, Mayor
1/4 protein. 1/4 starch. 1/2 vegetable.
9-inch plate
Health
Thomas R. Frieden, M.D., M.P.H., Commissioner1/2 v egetable
1/
4
pr
Let’s Plan Your Meal
Breakfast Lunch/Dinner
Peas Oatmeal 1% Milk Bread Corn Broccoli
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St
Low-fatYogurt Potatoes
Cold Cereal
Egg
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Banana
n
Orange
Beef
ei
Okra
n
Carrots
Low-fat or natural peanut butterCottage Cheese Apple
Chicken Fish Green Beans
Note: Only use 1/2 of your plate — 1/4 protein and 1/4 starch
Adapted with permission fromLearning About Diabetes Inc., Bedminster, NJ.
Low-fat proteins are better for your heart and waistline.
Add a small piece of fruit orleave empty.
Brown Rice
Bake, broil, boil or steam your protein instead of frying.
Veg et abl es
Whole grain has more fiber and morenutrients.
St
a
r
ch
Yams
Some vegetables are higher in starch (corn, peas, yams) and belong on this part of the plate.
rch
Fill half your plate with more than one vegetable, so you won’t get tired of your favorites.
Lettuce
o Pr
o Pr
t
t
A Healthy Meal Tastes Great
st
c ar
h
The Plate Method is a simple way to plan meals for you and your family. Youdon’t have to count anything or read long lists of foods. All you need is a 9-inch plate.
1/
4
ot
ei
n
HPD1X25611 - 3.08Michael R. Bloomberg, Mayor
1/4 protein. 1/4 starch. 1/2 vegetable.
9-inch plate
Health
Thomas R. Frieden, M.D., M.P.H., Commissioner1/2 v egetable
1/
4
pr
Let’s Plan Your Meal
Breakfast Lunch/Dinner
Peas Oatmeal 1% Milk Bread Corn Broccoli
a
St
Low-fatYogurt Potatoes
Cold Cereal
Egg
ei
Banana
n
Orange
Beef
ei
Okra
n
Carrots
Low-fat or natural peanut butterCottage Cheese Apple
Chicken Fish Green Beans
Note: Only use 1/2 of your plate — 1/4 protein and 1/4 starch
Adapted with permission fromLearning About Diabetes Inc., Bedminster, NJ.
Low-fat proteins are better for your heart and waistline.
Add a small piece of fruit orleave empty.
Brown Rice
Bake, broil, boil or steam your protein instead of frying.
Veg et abl es
Whole grain has more fiber and morenutrients.
St
a
r
ch
Yams
Some vegetables are higher in starch (corn, peas, yams) and belong on this part of the plate.
rch
Fill half your plate with more than one vegetable, so you won’t get tired of your favorites.
Lettuce
o Pr
o Pr
t
t
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