Measure Your Plate Not Your Carbs

My Indian Summer

I was brought up in a family where you had to eat everything on your plate. And my Mom gave us big plates – dinner plates. Some how if we cleaned our plates we were helping the starving children around the world. I would have been happy to send them my liver, brussels sprouts, broccoli, spinach and boiled hotdogs. But that was never an option. I remember one time, my Mom came to visit and I served us adults on dinner plates and the kids on luncheon plates. (Thanks Corelle!) My Mom was in awe. I only gave the girls a little bit of anything and told them they had to taste everything (They didn’t like Mom’s 7-layer Dinner.) and they could have more if they wanted it. I don’t think the girls have huge food issues now that they are adults. And was the whole, “No dessert until you eat all your supper.” And the normal child’s response, “My supper tummy is full but my dessert tummy is still hungry!” Kids are so smart. Beware of kids feeding the dog under the table or chipmunking. What’s chipmunking, you ask? It’s where you store unloved food in your cheeks until you can go to the bathroom and rid yourself of it. Remember to wash your hands.

Now, as adults with health issues (weight, diabetes etc.) we told what nutrients to eat (carbs, proteins, fats etc.) and how to control the portions of those nutrients. It can take the fun out of food. But now it has been made into a puzzle game for all ages. SparkPeople (Living With Diabetes Division) sent me wonderfully short article on how to do this.

The plate method allows you to visually evaluate the carbohydrates in your meal and the overall nutritional balance in five easy steps:

  • Step #1: Start with a nine-inch plate. Take a ruler and measure across your plate to make sure it is not too large.
  • Step #2: Fill one-half of the plate with non-starchy vegetables, either cooked or raw. Fill one-fourth of the plate with a serving of protein. Fill the last fourth of the plate with a carbohydrate-rich food (1 carb serving is 15 grams).
  • Step #3: Add 1 cup (8 fl oz) of low-fat milk or 1 container (6-8 oz) of light yogurt to your meal (1 carb serving is 15 grams).
  • Step #4: Select one serving of fruit to go along with your meal (1 carb serving is 15 grams).
  • Step #5: Complete your meal with one or two servings of healthy fats. This could be a tablespoon of salad dressing, 1 or 2 teaspoons of olive oil used to saute vegetables or a teaspoon of mayonnaise for a sandwich.This simple plate method works well when you dine out, eat at a party, or aren’t able to read labels to count carbs, but be sure to discuss the plate method with your doctor first.

You can even buy plates already printed with the portions or a gauge you can use to put food on your plate. Seriously, someone is making money off people eating less. Oh weight! (LOL) Weight control is a billion dollar industry!

I guess it all helps us learn how to eat healthier. I now know that two cups of rice is not one portion but four! And covering a 12-inch plate with spaghetti then sauce is a lot. And two pork chops is one too many. But, it is comforting I can eat all the veggies I want. I can use a serving bowl for my salad if i want and limit my dressing to reasonable portions. (Damn, control again.)

Well, this is my lesson for the day. I like reminiscing about where I get my bad-eating habits from. The ones like, eating the last of whatever is in the pot rather than throwing it away and licking the beaters when making whipped cream. Sigh.

Thanks for listening. ;D Diane

~ by 1fatgirlshrinking - Diane Kirby on June 8, 2012.

3 Responses to “Measure Your Plate Not Your Carbs”

  1. Interesting I will have to come back to this. My baby is asleep so I must take advantage and get my laundry done. But I will come back to this.

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