Breakfast Plate Power

    Fruit-topped whole grain cereal with milk and a glass of orange juice   Vegetable-stuffed three-egg-white omelette with whole grain toast and fruit or juice   Two whole grain waffles smothered in chopped fruit with yogurt or milk   Fruit or juice with a small bran muffin and low-fat milk

Lunch Plate Power

    Sandwich filled with two or three slices of lean meat, poultry, a few spoonfuls of reduced-fat tuna salad, or a veggie burger patty, with a salad, fruit salad, or vegetables   Black bean, lentil, or other bean-based soup with a salad or side dish of vegetables or fruits   Baked potato with a cup of broccoli or other vegetable and reduced-fat cheese   Large salad topped with grilled chicken/lean beef/seafood (deck-of-cards-size portion) and one or two slices of whole grain bread   Burrito. One tortilla stuffed with beans and chicken with a salad or large side dish of vegetables or fruits

Dinner Plate Power

    Traditional meat and potatoes. About half of the plate: salad or cooked vegetables; one-third to one-quarter of the plate: deck-of-cards-size fish, poultry, or lean meat; final quarter: rice, roll, polenta, or other starch

Lasagna, tuna noodle casserole, or other starchy mixed dish. Make it about one-third of the plate total, no more than a cup’s worth, and fill the other two-thirds with salad or vegetables.

  Stir-fry. Make it three-quarters vegetables and one-quarter meat, poultry, or seafood. Fill the plate three-quarters with stir-fry and one-quarter with rice.   Pasta. Stretch 1 or 1 1/2 cups of pasta with an equal amount or more of vegetables. Throw in a few pieces of shrimp, chicken, or soy “meat” for protein and flavor. Sprinkle Parmesan or low-fat cottage or ricotta cheese on top.

Restaurant Tips

  Bring in a quick sketch of the ideal plate; let the waiter guide your choice. In fast-food restaurants and diners where the staff may not be helpful, order a la carte or side dishes in the proportions you want.   Inquire about portion size; if it’s huge, ask the waiter to split yours in half in the kitchen and refrigerate the doggy bag. Or split it with your dinner partner.   Rotisserie chicken joints are easy in terms of plate division, but beware the creamed spinach and roasted potatoes, which are loaded with fat. Get the mixed vegetables or corn (unless it’s creamed).        

Prevent Disease Too!

     

Plate Power Tools