my plate planner - columbus, ohio · 2011-02-08 · my plate planner a healthy meal tastes great...

1/2 vegetable

1/4protein

1/

4starch

9-inchplate (adult)

HPD1

X256

13-6

.09

MMyy PPllaattee PPllaannnneerrAA HHeeaalltthhyy MMeeaall TTaasstteess GGrreeaatt

Use your hand tomeasure out portions

Palm of HandAmount ofLean Meat

A FistAmount of Rice,Cooked Pasta,or Cereal

A ThumbAmount ofCheese

Thumb TipAmount ofPeanut Butter

TThhee ppllaattee mmeetthhooddiiss aa ssiimmppllee wwaayy ttoo lleeaarrnnhheeaalltthhyy ppoorrttiioonn ssiizzeess..

JJuusstt sspplliitt tthhee ppllaattee iinnttoo33 ppaarrttss,, tthhee llaarrggeessttppaarrtt ffoorr vveeggeettaabblleess..

NNoottee ttoo aadduullttss ppllaannnniinnggmmeeaallss ffoorr ssmmaalllleerr

cchhiillddrreenn:: RReemmeemmbbeerr ttoouussee aa ssmmaalllleerr ppllaattee oorrsseerrvvee ssmmaalllleerr ppoorrttiioonnss

iiff yyoouu ddoonn''tt hhaavveeddiiffffeerreenntt ppllaattee ssiizzeess..

YYoouurr hhaanndd ccaann hheellpp yyoouummeeaassuurree tthhee rriigghhtt

aammoouunntt ooff ffoooodd ttoo eeaatt..

Michael R. BloombergMayor

Thomas R. Frieden, MD, MPHCommissioner

Plate size for teens and adults

Plate size for children

Note to adults preparing meals for children:Use your child’s hand to measure portion sizes.

6oz.Fat-free or1% milk

7-inch plate (children)

7-inch

plate

Fat-Free Milk

Water

Whole WheatBread

Egg Yams

Carrots

Grilled Beef

Baked Fish

DDoonn’’tt EEaatt TThhiiss!! EEaatt TThhiiss!!

Apple

Orange

Banana

Low-fatYogurt

Adap

ted w

ith permission from Lea

rning About Diabetes In

c., Bed

minster, N

J.

HHooww ttoo CChhoooossee HHeeaalltthhyy

Green Beans

White Rice

White Bread

Fried Fish Sticks

Soda

1/2 vegetable

1/4protein

1/

4starch

Oatmeal

Spinach

Lots of Fat

Low in Fiber

Full of Sugar!

Full ofVitamins

Full of Fiber

HelpsYou Grow

Calcium forYour Bones

Palm of HandAmount ofLean Meat

A FistAmount of Rice, Cooked Pastaor Cereal

A ThumbAmount of Cheese

Thumb TipAmount ofPeanut Butter

YYoouurr hhaanndd ccaann hheellpp yyoouu mmeeaassuurreetthhee rriigghhtt aammoouunntt ooff ffoooodd ttoo eeaatt..

BeansCheese

Sausage Double Cheeseburger

Spare Ribs

Oily!

Note to adults preparing meals for children: Use your child’s hand to measure portion sizes.

Pepperoni PizzaWhole WheatVeggie Pizza

CornLow-fat orNatural

Peanut Butter

Juice