What do I eat? Utilizing the Plate Method

What do I eat????  That is the #1 question asked and rightly so to a dietitian ;)

I prefer to use the Plate Method vs counting macros, calories, and whatever the new fad is going around.  If we have each component of the plate, we can get the nutrition we need while also being able to enjoy our food - which is the #1 goal!  

What do I mean by the “nutrition we need”?  First off, the carbohydrates (carbs), protein, fats our body needs to give us energy (fuel), keep our muscles strong, and to protect our organs.  Yes, those are the Macro’s which you can head on over to the Macro’s Blog to learn more.  There are also the Micronutrients our body needs to run efficiently, help us heal, and increase our performance.  Micronutrients are the vitamins and minerals that come from whole foods!  The plate method assists us in getting the nutrients we need to fuel our bodies for optimal nutrition and performance!

The plate method is a great way to portion meals PLUS making sure you have the necessary components for a balanced meal!   There are three types of plates depending on what your goals are: General Weight Management, Moderate Training, and Hard Training.

General Weight Management Plate

The standard plate, or General Weight Management, includes dividing your plate into: 1/2 plate non-starchy veggies; 1/4 plate carbs; 1/4  plate protein. 🍽️

This is a standard plate that can be utilized for many different purposes such as overall healthy eating, diabetes, etc.  This is also a great plate for light or “easy” training days.  

Moderate Training Plate

During moderate training, our bodies need a little more carbohydrate to refuel the muscles (glycogen stores).  For a moderate training plate we need: ⅓ plate carbohydrates, ¼  plate protein, and the rest of the plate non-starchy vegetables.

Hard Training Plate

During hard training, you need more carbs!  The carbs are what allow your muscles to have the energy they need to function properly.  The carbs have to be replenished.  

The hard training plate consists of ½  plate carbohydrates, ¼ protein, and ¼ non-starchy vegetables.

Some things to keep in mind

These are nice and easy plate images; there is nothing wrong with mixing our food or going for a burrito bowl, etc.  This is just the idea that we need to consume carbs, protein, and non-starchy vegetables for optimal nutrition :) . 

For the carbohydrates, depending on when your activity will be; try to focus on high fiber carbs like whole grains, fruits, and vegetables.  Right before a sport activity, low fiber carbs will be a better option. 

The Plate Method can be designed so many ways and doesn't have to include meat.  The plate can easily be adapted for vegetarian/vegan eating.  In place of meat you could enjoy tofu, nuts, beans, and the list goes on! 

Healthy fats are important to include in the meal too.  For example, adding avocado, salad dressing to your salad, or a handful of nuts, etc.  You can cook with olive or canola oil.  

The main thing is having each component of the plate at your meals to have all of your nutrients and to feel satisfied and full!!! 

If your plates are large, try to keep the food INSIDE the border! 

Consider what you can ADD to your plate instead of taking food away!

For more on the Macro’s and what foods fit under which category, the Macro’s Blog will provide you with that information!

Disclaimer: this is general nutrition information. Always consult with your doctor or dietitian in regards to your exact needs.

Resources:

https://www.uccs.edu/swell/theathletesplate

https://www.uccs.edu/swell/vegetarianvegan-athletes-plate

Example shown in the photo: 

Swordfish (protein)

Brown rice with carrots and tumeric (carb and non-starchy veg)

Broccoli - half the plate of course 😁