A plate format helps you plan your meal by visualizing how much space each food should occupy on a plate. This can help you eat a balanced meal. It also can prevent you from eating too much of any food group. You can use your hand to judge portion sizes.

Use a plate that measures 9 inches across. Draw an imaginary line through the center of your plate, and then divide one of the halves into quarters. Follow these guidelines:

• Half the plate is non-starchy vegetables. This is about the size of your closed fist, although you can go back for seconds on these foods. Examples are broccoli, green beans, carrots, mushrooms, tomatoes, cauliflower, spinach, peppers, and salad greens.
• One fourth of the plate is a bread, starch, or grain. This is about the size of half a closed fist. Examples are bread, rolls, rice, crackers, cooked grains, cereal, tortillas, and starchy vegetables like potatoes, corn, winter squash, beans, peas, and lentils.
• One fourth is lean protein. This is about the size of the palm of your hand. Examples are beef, chicken, turkey, pork, fish, tofu, and eggs. (For the plate format, beans should be counted as a starch, not as a protein.)
• Add a small piece of fruit. A small piece of fresh fruit is about the size of a tennis ball. Or choose a ½ cup of frozen, cooked, or canned fruit. You could also have a small handful of dried fruit or a half cup (4 ounces) of 100% fruit juice.
• Enjoy a cup (8 ounces) of low-fat or fat-free milk. If you don't drink milk, you could substitute with 6 ounces of no-sugar-added yogurt, another serving of fruit, or a small dinner roll.

For breakfast, the concept is similar. One fourth of the plate is a bread, starch, or grain. One fourth of the plate is protein. The breakfast plate also includes a cup (8 ounces) of low-fat or fat-free milk and one small piece of fruit.

A plate format is easy to learn. It also can be used along with other methods, such as carbohydrate counting for people who have diabetes.

Continue to Why?

A plate format is a simple way to get used to measuring or counting how much food you eat. It is a way to control your food portions when you are trying to lose weight or stay at a healthy weight.

You may want to use a plate format if you:

• Feel overwhelmed by other methods to plan meals.
• Learn best by visualizing.
• Have diabetes and need to learn a meal-planning method.
• Are having a hard time understanding other methods of meal planning.

Continue to How?

A plate format is so simple that you can start using it right away.

• Post a copy of a sample plate format on your refrigerator. Refer to it until you know how much space different foods should take up on your plate. Make sure that you are using a 9-inch plate.
• Picture the food on your plate. Learn how much space each food needs on your plate, and try to picture that amount when you are in different situations, such as eating out or attending an event.
• Practice. Use a copy of the sample plate format to plan a day's meals and snacks. If you need help, talk with your certified diabetes educator or a registered dietitian.
• Keep a record. Use a plate format for a week and keep track of your meals and snacks. You can make copies of the sample for each day. If you have questions about using a plate format, talk with your diabetes educator or registered dietitian.
• If you have diabetes, check your blood sugar before and 1 to 2 hours after you eat. Then write the results on your food record. Doing this will help you see how foods affect your body.

Continue to Where?

Now that you have read this information, you may feel ready to use a plate format to plan your meals.

If you have questions about this information, take it with you when you visit your doctor, registered dietitian, or diabetes educator.

If you would like more information on meal planning for people who have diabetes, the following resources are available:

• Diabetes: Counting Carbs if You Use Insulin
• Diabetes: Counting Carbs if You Don't Use Insulin
• Diabetes in Children: Counting Carbs