The Plate Method was originally described in the 1970s in a Swedish magazine, and it has been historically used for people with diabetes. However, the Plate Method can be a great visual tool for anyone trying to make healthier choices at mealtime. More practical than the Food Guide Pyramid, the plate method is easy to apply at every meal, and it will help to teach lifelong, healthy eating habits for your children. It can also be an excellent tool for keeping portions under control at buffets, potlucks and Thanksgiving dinners!

First, you should know that the basic plate diameter size is 9 inches. However, most restaurant plates and dinnerware sets are now much larger than 9 inches. The same serving of any food will always appear to be visually more when used on a smaller plate, so consider measuring your plates at home to determine if they are too big. The most popular dinnerware sets at Pottery Barn and Crate n’ Barrel (including the set in my kitchen!) contain dinner plates which are 11" wide and salad plates which are 9" wide. You might consider eating from your salad plate for better portion control. And a 7" plate would be most appropriate for your toddlers and young children.

So here's how it works:

1. Visualize your 9'' plate with 3 sections.


2. Fill up half of your plate with non-starchy vegetables such as lettuce, carrots, broccoli, peppers, tomatoes, spinach.


3. Fill up one-quarter of your plate with higher carbohydrate foods such as fruit, pasta, beans, bread or starchy vegetables (potatoes, corn, peas).


4. Fill up one-quarter of your plate with proteins such as 3-4 oz. lean meats or legumes.

For lunch and dinner (or two meals per day), you can use the whole plate but I would suggest using two-thirds of the plate for breakfast (or for one meal per day).

Even if you are not actively trying to lose weight or control diabetes, the plate method will still encourage you to make more nutritious choices and likely cut back on excessive calories and saturated fat intake.

How big are your plates at home? Try the plate method for your family and let us know how it works for you!