Kaeti Shurling, MS, RD, CSP

(706) 296-2781

Athens, GA 30606

©2016 by Kaeti Lindsay, MS, RD, LD. Proudly created with Wix.com

The Power of Food Models

April 6, 2017

Any visual learners out there? If you're like me and need the image in your head to physically grasp a concept, I got the plate and food models for you! 

 

In this world of magic weight loss, diet pills, and "cleanses", it can be difficult to know what (and what NOT to) eat.

 

Let's keep it simple people! There are 5 main food groups: Fruits, Vegetables, Protein, Grains and Dairy. They are all EQUALLY as important in their respective portions, as they each contain a unique set of vital nutrients. All of which our bodies need in order to function appropriately. 

 

First of all, you want to use a 10" plate, which most Americans consider a "salad" plate. This keeps our portions smaller. 

 

Fruits and vegetables should take up half of your plate.

 

Proteins (doesn't have to be meat) take up a quarter.

 

Grains should come from WHOLE grains when possible and should be the final quarter of your plate.

 

Include 1 cup of dairy at each meal. This can include milk, yogurt, cheese or cottage cheese. 

 

Your plate may not always look like this if you're having a sandwich or spaghetti, but even with those meals, you can apply this information.

 

For example:

 

SPAGHETTI

- Fruit: side of berries

- Vegetable: in the homemade sauce

- Grain: the pasta (OR: the garlic bread if you go with spaghetti squash noodles)

- Protein: in the meat or bean purée used in the sauce 

- Dairy: Parmesan cheese topping

 

So before you think of trying one of those fad diets that eliminate an entire food group, please give me a call, shoot me an email or a text and I'd be happy to talk you through the pros and cons before you make that final decision.  

 

 

 

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