Portion Size Your Plate

1/2 Plate Vegetables: Fill half your plate with a colorful assortment of different vegetable for good nutrition and tastes to please your palate.

1/4 Plate Proteins: Low-fat proteins are good for your heart and better for your waistline. Bake, broil, or grill you way to a delicious and healthy meal.

1/4 Plate Starches: Whole-grain starches are good for your heart and keep you feeling fuller longer. While foods like yams, potatoes and corn are considered vegetables, they are high in starch and should be placed on this part of your plate.


1 Cup of cereal flakes

1 Pancake

1/2 Cup cooked rice

1/2 Cup cooked pasta

1 Slice of bread

1 Bagel

3 Cups popcorn


1 Medium fruit

1/2 Cup grapes (16)

1 Cup strawberries

1 Cup Salad / Greens

1 Cup carrots

1 Cup cooked vegetables

1 Baked potato


3oz Lean meat & poultry

3oz Grilled baked fish

3oz Tofu

2tbsp Peanut butter

2tbsp Hummus

1/4cup  Almonds

1/4cup Pistachios


1 1/2oz cheese

1cup Yogurt

1/2 cup Ice cream


1tbsp Butter or spread

1tbsp Salad dressing

1tbsp Mayonnaise

1tbsp Oil


1 piece Chocolate

1 Brownie

1 Slice of cake

1 Cookie

*Do you need help preparing your meals? Ask about our PERSONAL NUTRITION COACHING!