All About The Right Food Plate Method

Parul Dube

April 8, 2024

How do you choose your cutlery or your favourite plates? More often than not, we all choose our cutlery based on its design and colour. But do you know how important it is to select the right plate size for an overall healthy body? Yes, it is true. If you want to reduce and manage your weight, then choosing the right plate is extremely important. The food plate method helps to control the portion size and keep your calorie content in check.

The food you eat does play an essential role when it comes to managing your weight. However, eating the right kind of food at the right time and in the correct quantity is equally important. That is where the food plate method comes to your rescue. It ensures that you eat a wholesome, well-balanced diet. The right plate size also ensures that you do not overeat or starve yourself, to build muscles and weight loss jouney.

If you exercise regularly, eat well, and are still struggling in your weight loss journey, then the food plate method is just what you need. However, we know it is not a very popular topic, and people do not know much about this method. But do not worry. We are here to guide you through all the details of the food plate method.

What is a Food Plate Method?

When it comes to managing weight, your eating plan is a powerful tool. Of course, a well-balanced meal plays a considerable part in your weight loss journey. But figuring out what to eat and how much to eat feels like a hassle, right?

No matter which eating pattern works best for you, it is still hard to understand where to start when it comes to building healthy meals. But that is where the food plate method helps you.

So what exactly is this food plate method? This plating method is a straightforward technique where you divide your plate into equal proportions. It helps you to balance out all the food proportions adequately.

Steps for Food Plate Method

Follow these simple steps to practice the food plate method.

1. Plate Size

To begin with, you need a plate that is not too big. The size of your plate determines the size of your food proportion. If your dinner plates are large, try using a smaller salad plate or a dessert plate. Make sure you use the same plate regularly.

2. Filling the Plate 

Now that you have the right plate, let’s start filling it. Imagine drawing two lines perpendicular to each other. This way, you divide your plate into four equal portions.

3. Add Non-Starchy Vegetables 

Now fill half your plate with non-starchy vegetables. Non-starchy vegetables are lower in carbohydrates and do not raise blood sugar content. They are also high in vitamins, minerals, and fibre, making them essential for a healthy diet. These include broccoli, cauliflower, brussel sprouts, cabbage, celery, cucumber, eggplants, green leafy vegetables, mushrooms, okra, etc.

4. Add Lean Proteins 

Now that you have filled half of your plate, fill the next quarter with lean protein foods. Some lean proteins are chicken, eggs, fish, cheese, cottage cheese, dairy products, beans, lentils, whole pulses, etc. These will help you get the essential nutrients and in your weight loss.

5. Add Carbohydrates 

Now it is time to fill the last quarter of your plate. Fill the last quarter of your plate with carbohydrates for a well-balanced diet. Limiting carbohydrates to one-quarter of your plate can keep blood sugar from rising too high after your meals. In addition, carbs carry a high amount of calories. So if you are trying to lose weight, you can cut down on your carbs. However, do not entirely cut down carbs, as they are a great source of energy. Foods high in carbs include grains, starchy vegetables, pumpkin, potato, yam, certain types of beans, and legumes.

6. Healthy Fats 

Now that your food plate is almost complete, one small and essential addition to your food plate is healthy fats. Omega -3, omega-6 fatty acids, and polyunsaturated fats are healthy fats. In addition, nuts, avocados, chia seeds, and flaxseeds are good sources of healthy fats.


This simple food plate method ensures that you get all the nutrients in the correct quantity. In this technique, you can experiment with your meals and have fun preparing them according to your taste and liking. You can also plan your meals slightly in advance to avoid any last-minute hassle. It will help you stick to your food in plate method and aid in your weight loss journey.

The food in plate technique is a simple way to help you divide your meals into nutritious proportions. That makes it easy for you to understand how much your body requires and in what proportion.

Cutlery plays an important role when it comes to food and weight loss. Choose a small plate to avoid overeating. Bigger the plate, the more space to hoard food. So select your regular cutlery wisely.

This food plate method helps you see the exact amount of macro and micronutrients in your daily diet. You can add or cut down on any nutrient according to your health goal. Seeing your food in portions also helps you understand the nutritional quantity and the importance of each food item.

The food plate method is pretty simple, and you can easily do it on your own. However, if you are looking for a more informative diet plan, we recommend you consult a trained professional. A professional will help you decide your meal plans better and provide you with more nutritional insight into your food.

Eating right is not enough to lose weight efficiently. However, eating in the right proportion will make you lose weight and maintain a healthy body throughout your life. Remember, eating right does not always have to be boring. Try to experiment with the food plate method. It will take some time to get the hang of it, but there is no going back once you understand it well.

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About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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