The Plate Method | Easy Healthy Living

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Last year I was watching one of my absolute favorite Youtube channels, Pickup Limes, and she spoke about the plate method. My first thought was, Canadians really do have this thing called healthy living figured out. My second thought was, that seems just simple enough to be sustainable. Instead of focusing on calories, the method presented as a nutrient-based approach to healthy eating. Diets suck. Trying to learn and implement all the rules of any diet is doable, but is it sustainable? I have completed Whole 30, and fallen off the wagon to only have to climb back on again. Keto seems like way too much for me, and I just plain do not want to fast. Truly, how does anyone keep those options up for the long term?

After a few google searches and much more reading up on The Plate Method, I decided to try eating in this manner for a time. Filling half of my plate with vegetables and/or fruit, choosing one serving of protein, and one serving of simple carbohydrates. At first, I took this very literally with half a plate of vegetables, 4 ounces of chicken, and one serving of rice. Of course, that became boring very quickly, BUT I lost weight without exercising. I did not count calories. I did not suddenly begin exercising harder. All I did was focus on nutrients instead of calories or macronutrients. The plate method emphasizes adequate fluids, fruits, vegetables, grains (preferably whole grains when possible), as well as protein, fat and calcium sources.

The Plate

½ Fruits and Vegetables

Fruits and vegetables provide vitamins, minerals, fiber, antioxidants, and pretty much the majority of what the body needs for fuel each day. Instead of choosing one particular set of vegetables each every day, I try to “eat the rainbow.” Including a serving of leafy greens each day. Though the possibilities here are endless, I am a sweets person, so I tend to eat more fruit to satisfy my sweet tooth. Sweet breakfasts are my go to, and I can always add a side salad to any meal.

¼ Protein

As discussed in a previous post, last year I decided to eat less meat, so the variety of protein sources I turn toward has greatly expanded. Meat is an easy and nutrient-dense source of protein, but I also turn to soy-based products, beans, and legumes for protein too. Regardless of your diet, do not skip the protein! Protein sources provide fiber, essential minerals, and keep you feeling satiated. Challenge yourself to branch out from your typical choices and ensure that you stick to proper portion sizes.

¼ Grains/Starchy Vegetables

Some charts just include grains in this category, some include starchy vegetables in this category as well. I tend to lump the two together for nutrition purposes. Starchy vegetables pass through the body in a similar manner as grains and have many similar nutrients. Grains provide energy, so go for quality sources and stick with whole grain as much as possible.

The plate method also encourages the consumption of milk or milk alternatives each day. Cut down on your juice intake in favor of whole fruits, and eat at least two servings of fish per week. Prepare foods with less fat and little salt as well. Lastly, choose locally grown as much as possible for peak freshness and flavor.

The Results

After trying this method for several months, I can attest to how easy the plate method is to follow. I can even follow this method when making stir fry’s, soups, and stews. I make a mean bowl of oatmeal and even parfaits that remain compliant with the plate method of eating. Weekends are when I enjoy seafood, and a sweet treat (yes, just one).

Eating in this manner has helped completely revolutionize my eating habits. I am focused on getting as many nutrients on a daily basis as possible, which even affects the snacks I consume. The true question remains to be, is this type of eating sustainable long term? My answer: Yes. Absolutely.