What Can You Make Your Family for Dinner That's Healthy and Tastes Good?

# Outline

1. Introduction

- Introduce the topic and the importance of making healthy and delicious meals for the family.

2. The Plate Method

- Explain what the plate method is and how it works.

- Discuss the recommended plate sizes for children and adults.

- Emphasize the division of the plate and the portions for each food group.

3. Vegetables

- Differentiate between starchy and non-starchy vegetables.

- Provide examples of starchy and non-starchy vegetables.

- Highlight the importance of including vegetables in the meal.

4. Grains and Starches

- Discuss the role of whole grains and starches in a healthy meal.

- Give examples of whole grains and starches.

- Explain the portion size and how to incorporate them into the plate.

5. Lean Protein

- Emphasize the significance of including lean protein in the meal.

- Provide examples of lean protein sources.

- Discuss portion control and the recommended amount of protein.

6. Managing Other Starches

- Address the temptation of adding extra starches like tortillas or bread.

- Suggest portion control and alternatives to excessive starch consumption.

7. Choosing a Beverage

- Discuss the impact of beverage choices on blood sugar levels.

- Recommend options such as unsweetened coffee, tea, milk, or water with lemon or lime.

8. Flexibility in Meal Creation

- Explain the versatility of the plate method.

- Encourage creativity in adapting the plate method to different meals, using vegetable beef soup as an example.

9. Conclusion

- Summarize the benefits and simplicity of the plate method.

- Reinforce the importance of following the healthy guidelines provided.

10. FAQ 1: Can I use the plate method for breakfast and lunch as well?

11. FAQ 2: What if I have specific dietary restrictions?

12. FAQ 3: How can I encourage my children to follow the plate method?

13. FAQ 4: Can I include dessert in the plate method?

14. FAQ 5: Is the plate method suitable for weight loss?

**Article**

## What Can You Make Your Family for Dinner That's Healthy and Tastes Good? Follow the Plate Method!

When it comes to feeding your family, finding the balance between healthy and tasty can sometimes be a challenge. You want to ensure that the meals you prepare not only provide the necessary nutrition but also satisfy everyone's taste buds. Luckily, there's a simple and effective approach called the plate method that can help you achieve just that. Whether you're cooking for a family with or without diabetes, this healthy eating plan is suitable for everyone. Let's explore how the plate method can make nutritious and delicious meals a snap.

### The Plate Method: A Guide to Balanced Meals

The plate method is a visual guide that allows you to control your serving sizes without the need for counting calories or weighing ingredients. It revolves around using an appropriately sized plate to portion your meal. For children, a 7-inch plate is recommended, while adults should opt for a 9-inch plate. By dividing the plate into sections and allocating specific food groups to each section, you can easily create a well-balanced and healthy meal.

#### Vegetables: The Foundation of Your Plate

Vegetables play a crucial role in any healthy meal, providing essential vitamins, minerals, and fiber. There are two main types of vegetables to consider: starchy and non-starchy. Starchy vegetables include potatoes, corn, peas, and plantains, while non-starchy vegetables encompass options like zucchini, jicama, cucumbers, carrots, and salad greens. If you or your family members have diabetes, it's recommended to fill

half of your plate with non-starchy vegetables. For non-diabetic individuals, dividing the plate in half and filling one side with any type of vegetable works just as well.

#### Whole Grains and Starches: A Quarter of Your Plate

Whole grains and starches provide energy and are an important component of a balanced meal. Examples of whole grains and starches include brown rice, corn, beans, and whole wheat pasta. To maintain a healthy plate, allocate a quarter of it to whole grains or starches. Remember, portion control is essential to ensure a balanced intake of carbohydrates and other nutrients.

#### Lean Protein: Completing Your Plate

Protein is vital for growth, repair, and overall health. To complete your plate, reserve a quarter of it for lean protein sources. Opt for options such as tofu, grilled fish, or chicken breast. These lean protein sources are low in saturated fat and provide essential amino acids. By including lean protein, you'll ensure that your meal is both satisfying and nutritious.

#### Managing Other Starches: Balancing Temptations

It's not uncommon to crave additional starches like tortillas or bread to accompany your meal. While these foods can be enjoyed in moderation, it's important to practice portion control. Instead of indulging in an extra serving of starch, reduce the portion size of the other starches on your plate. This way, you can still enjoy a variety of flavors without compromising the balance of your meal.

#### Choosing a Beverage: Hydration Matters

Beverage choices can have an impact on your blood sugar levels. Opt for healthier options like unsweetened coffee, tea, or a glass of milk. If you're looking for a refreshing alternative, consider adding a squeeze of lemon or lime to a glass of water. Remember, an 8-ounce glass of milk affects your blood sugar in a similar way to consuming another tortilla or slice of bread. Be mindful of your choices to maintain a well-balanced meal.

#### Flexibility in Meal Creation: Be Creative!

The plate method offers flexibility and can be adapted to a variety of meals. Let's take vegetable beef soup as an example. Fill your pot with low-sodium broth and add an abundance of healthy vegetables like corn, cabbage, zucchini, carrots, and onions. Include a moderate amount of lean beef to provide a protein boost. As for the side, choose your favorite type of bread but keep the portion size in check. With the plate method, you can create a delicious and well-proportioned meal for the whole family to enjoy.

### Conclusion

Incorporating the plate method into your family's meal planning is a simple yet effective way to ensure both health and flavor are present at the dinner table. By following the recommended guidelines and using the visual aid of the plate, you can easily portion out balanced meals that suit everyone's needs. Remember to fill half of the plate with vegetables, allocate a quarter to whole grains or starches, reserve another quarter for lean protein, and make mindful choices when it comes to additional starches and beverages. Get creative and experiment with different recipes while staying true to the principles of the plate method. With this approach, you can make healthy and delicious meals a routine part of your family's dining experience.

**FAQs**

1. **Can I use the plate method for breakfast and lunch as well?**

Yes, the plate method can be applied to breakfast, lunch, and dinner. Simply adapt the portion sizes and food choices to suit the specific meal.

2. **What if I have specific dietary restrictions?**

The plate method is versatile and can be customized to accommodate various dietary restrictions. Consult with a healthcare professional or registered dietitian for personalized guidance.

3. **How can I encourage my children to follow the plate

method?**

Involve your children in meal planning and preparation. Make it fun by allowing them to choose their favorite vegetables and help assemble their plates. Lead by example and be an enthusiastic role model for healthy eating.

4. **Can I include dessert in the plate method?**

Desserts can be enjoyed occasionally but should be consumed in moderation. Keep in mind the overall balance of your meal and consider healthier dessert options like fruit or yogurt.

5. **Is the plate method suitable for weight loss?**

The plate method can be a helpful tool for managing portion sizes and creating balanced meals, which can contribute to weight loss. However, individual results may vary. It's important to consider overall calorie intake and engage in regular physical activity for successful weight management.