Lower-Carb Balanced Plate

Here’s a good way to eat fewer carb foods and feel satisfied. Experts say to fill your plate like this:

• ½ plate nonstarchy vegetables. Nonstarchy veggies help you feel full because they have lots of fiber and water. Some examples: broccoli, carrots, cauliflower, green beans, peppers, salad, tomatoes, zucchini.
• ¼ plate carb foods. Put carb foods on just this section of your plate. You’ll eat less of them, helping to manage weight and blood sugar! What counts in this section? Whole grains, starchy vegetables, fruit, milk and yogurt, or beans.
• ¼ plate protein foods. Some examples: beef, chicken, eggs, fish, turkey, pork, eggs, tofu

For cooking, and to add flavor and texture, include dietary fat: olive and other plant-based oils, avocado, nuts, nut butters, and seeds. Fat in food brings out other flavors and makes our mouth happy. It also takes longer to digest, so it adds to the sense of satisfaction.

Using the plate as a guide will help you stick to no more than 1-3 servings of carb-y foods.