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    PlateMethod UCSF MEDICAL CENTER

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    TRABAJOS DR. MÜSEL TABARES
    The document provides instructions for healthy meal planning using the plate method. It recommends filling half the plate with non-starchy vegetables, limiting protein to a quarter of the plate, limiting starchy foods like bread or potatoes to a quarter of the plate, and optionally adding one portion of fruit or milk. It provides examples of appropriate portion sizes and encourages choosing whole grains and low-fat options to control weight and blood sugar levels.

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    PlateMethod UCSF MEDICAL CENTER

    Uploaded by

    TRABAJOS DR. MÜSEL TABARES
    116 views2 pages
    The document provides instructions for healthy meal planning using the plate method. It recommends filling half the plate with non-starchy vegetables, limiting protein to a quarter of the plate, limiting starchy foods like bread or potatoes to a quarter of the plate, and optionally adding one portion of fruit or milk. It provides examples of appropriate portion sizes and encourages choosing whole grains and low-fat options to control weight and blood sugar levels.

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    The document provides instructions for healthy meal planning using the plate method. It recommends filling half the plate with non-starchy vegetables, limiting protein to a quarter of the plate, limiting starchy foods like bread or potatoes to a quarter of the plate, and optionally adding one portion of fruit or milk. It provides examples of appropriate portion sizes and encourages choosing whole grains and low-fat options to control weight and blood sugar levels.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    116 views2 pages

    PlateMethod UCSF MEDICAL CENTER

    Uploaded by

    TRABAJOS DR. MÜSEL TABARES
    The document provides instructions for healthy meal planning using the plate method. It recommends filling half the plate with non-starchy vegetables, limiting protein to a quarter of the plate, limiting starchy foods like bread or potatoes to a quarter of the plate, and optionally adding one portion of fruit or milk. It provides examples of appropriate portion sizes and encourages choosing whole grains and low-fat options to control weight and blood sugar levels.

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    Plate Method

    For Healthy Meal Planning

    Lean Meat
    Artichokes Poultry
    Asparagus Fish
    Green beans Tofu Protein
    Beets Eggs
    Broccoli Nuts
    Non Brussels Seeds
    Starchy Sprouts Lowfat Cheese
    Soy Meat Substitutes
    Vegetables Cabbage
    Carrots
    Cauliflower

    DTC - UCSF
    Cucumber Bread
    Eggplant Tortilla Starch
    Greens Bun
    Kohlrabi Bagel
    Leeks Rice
    Lettuce Pasta
    Mushrooms Cereal
    Okra Grains
    Onions Potatoes
    Peppers Corn
    Spinach Yams
    Summer Squash Peas
    Tomato Winter Squash
    Tomato Sauce Beans
    Turnips
    Zucchini

    Milk
    Fruit
    1 portion
    1 portion,
    OR milk or
    if desired
    yogurt, if
    desired
    STEP 1: Fill Half (1/2) of Your Plate with Non-Starchy Vegetables.
     Non-starchy vegetables are low in calories, low in carbohydrate, and high in fiber. This
    means non-starchy vegetables can help you feel full and more satisfied with your meal,
    but not lead to weight gain and high blood sugar.
     Aim for 1 to 2 cups of any vegetable (EXCEPT starchy vegetables listed in Step 3).
     Vegetables can be raw or cooked.

    STEP 2: Limit Protein to a Quarter (1/4) of Your Plate.


     Choose lean meat, poultry, or fish. Your portion should not be bigger than the palm of
    your hand. Try just the egg whites for lower cholesterol.
     Choose tofu, nuts, or seeds. Aim for about 2 tablespoons of nuts and seeds or 1/2 cup of
    tofu.

    STEP 3: Limit Starch to a Quarter (1/4) of Your Plate.


     Starch is a source of carbohydrate. Carbohydrate turns into an important fuel, called
    glucose, and limiting the portion size of starch helps control body weight and blood sugar.
     Choose a bun, tortilla, bread, bagel, rice, grains, cereal, pasta, or a starchy vegetable.
    o If you choose bread, limit to 2 slices or 1/2 bagel.
    o If you choose a hamburger/hotdog bun, limit to 1 bun.
    o If you choose a tortilla, limit to 2 small tortillas or 1 large tortilla.
    o If you choose rice, grains, pasta, cereal, or a starchy vegetable, limit the portion to
    no more than 1 cup – this is about the size of a woman’s fist. Starchy vegetables
    include beans, potatoes, corn, yams, peas, and winter squash.
     Choose most of your starches from whole grains, such as whole wheat bread or tortillas,
    brown rice, whole wheat pasta, whole grain and bran cereals, or beans.

    DTC - UCSF
    STEP 4: If Desired, Add 1 Portion of Fruit or Milk to Your Meal.
     Fruit, milk, and yogurt are also sources of carbohydrate. To best control body weight and
    blood sugar, limit yourself to either fruit or milk at your meal. You may choose to save
    the fruit or milk as a snack.
     Because high carbohydrate liquids can quickly raise blood sugar, avoid drinking fruit
    juice.
     Examples of fruit portion sizes are:
    o 1 small apple, orange, peach, pear, banana, or nectarine
    (or half of a larger-size fruit)
    o 3/4 cup fresh pineapple chunks, blueberries, or blackberries
    o 17 grapes
    o 1 and 1/4 cups strawberries or watermelon
    o 1 cup cantaloupe, honeydew, or papaya
     Choose lowfat or nonfat dairy products for heart health and weight control.
     Examples of milk and yogurt portion sizes are:
    o 1 cup (8 ounces) of non-fat, 1%, or soy milk
    o 2/3 to 1 cup plain non-fat or aspartame-sweetened fruit yogurt

    STEP 5: Limit Added Fats.


     Avoid adding fats to your foods like butter, margarine, shortening, mayonnaise, gravies,
    cream sauces, salad dressing, and sour cream. Instead, season foods with herbs and
    spices.
     Cook using lowfat methods such as baking, steaming, broiling, or grilling. Avoid frying
    foods.

    45-60 grams carbohydrate per meal UCSF Medical Center

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