Clinical Hub,Patient Education,Health and Nutrition Facts For You,Nutrition

Healthy Eating/Wellness: The Plate Method (595)

Healthy Eating/Wellness: The Plate Method (595) - Clinical Hub, Patient Education, Health and Nutrition Facts For You, Nutrition


The Plate Method of meal planning provides the following benefits: balanced meals, greater fiber intake, healthy amounts of fat, protein at
meals and healthy amounts fruits and vegetables. Eat 3 meals each day. At each meal choose one item from each food group. Use a
9-inch plate.

Your health care team may have given you this information as part of your care. If so, please use it and call if you have any questions. If this information was not given to you as part
of your care, please check with your doctor. This is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each person’s health
needs are different, you should talk with your doctor or others on your health care team when using this information. If you have an emergency, please call 911. Copyright 10/2015
University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the Department of Nursing. HF#595

Milk or Yogurt:
Milk (skim or 1%), 1 cup
Low fat yogurt, 1 cup
(plain, light, or Greek)
Olive oil, 2 tsp.
Butter, 2 tsp.
Salad dressing, 2 Tbsp
Cream cheese, 2 Tbsp.
Tub margarine, 2 tsp.
Avocado, ¼ cup
Nuts, 12-20

Apple/orange, 1 small
Berries, 1 cup
Banana, 1 small
Melon, 1 cup
Fruit juice, ½ cup
Dried fruit, 2 Tbsp.
Grapes or cherries, 15

Cottage cheese, ½ cup
Eggs, 1-2
Peanut butter, 2 Tbsp.
Low fat cheese, 1 oz.
Nuts, ¼ cup
Low fat turkey sausage, 1-2 oz.
Skinless chicken or turkey, 2-3 oz.
Fish (tuna, salmon, etc.), 2-3 oz.
Lean beef or pork, 2-3 oz.

Non Starchy Vegetables:
1-2 cup portion

Asparagus Onion Cauliflower
Cabbage Peppers Tomatoes
Lettuce Cucumber Chard or Kale
Carrots Celery Green Beans
Broccoli Spinach Mushroom

(Eat whole grain most often)
Bread, 2 slices
Oatmeal, 1 cup cooked
Dry cereal, 1 ½ cup
Bagel, ½
Pasta, 2/3 cup cooked
Rice, 2/3 cup cooked
Quinoa, 2/3 cup cooked
Baked potato, 1 medium
Tortilla, 2 small (6-inch)
Peas/corn, 1 cup
Lentils/beans, 1 cup cooked