You are what you eat

Okay, here is a healthy plate severing for me, that I should be following, especially, because i have high cholesterol. Also, I am addictive to carb like grain type such as bread and rice. This plate look more like what I should be eating.

The Plate Method is designed to show you what and about how much you need to eat to lose weight. So here's what to put on your plate (see the figure that follows):

• Fill just about half of your plate with nonstarchy vegetables. These include all nonstarchy vegetables located on the bottom of the pyramid.

• Fill about one quarter of your plate with low-glycemic starches, fruit, or dairy products.

• A little less than ¹⁄₄ (20-25%) of your plate is for lean protein, including meats, seafood, or poultry. Figure that ¹⁄₄ is about 3 to 4 ounces.

• The remaining wedge of your plate, or about 5% or less, is for healthy fats, such as olive oil, avocados, and nuts and seeds.

The Plate Method.

Weighty Warning

Compare the size of a modern dinner plate to one in Grandma's china set. A modern dinner plate has 36 square inches of surface area, compared to 33 on Grandma's. Simply by using a smaller-sized plate, you'll eat less food at every meal. Eating all the food on those extra 3 square inches three times a day can add up quickly to increase your waistline by 3 more inches.

In actuality, your plate won't look exactly like this. Usually, the fats will be part of your foods, as dressing for your vegetables, or as nuts and seeds sprinkled over your salad. And, as you know, oils run and spread all over the other foods.

The Plate Method works for all the eating programs and also is great for weight-loss maintenance. You'll be keeping your portion sizes moderate, and you'll be eating healthfully. Teach your children to use the Plate Method. Most likely, they'll relate better to the plate than the food pyramid. You can even have them make meal suggestions based on the Plate Method!

Try it a few times. Serve food onto your plate with a sense of how it should look according to the preceding formula. In no time at all, you will be using it—even at challenging eating situations, such as buffets, potluck dinners, Grandma's house, or with your children.

And one final Plate Method suggestion … serve dinner from the stove, not family-style with bowls of food at the table. This discourages overeating and encourages controlled eating based on feelings of real hunger and satisfaction. This might clash with family tradition, but try it and see whether it doesn't help limit unconsciously eating second and third helpings.

Read more on FamilyEducation: http://life.familyeducation.com/nutrition-and-diet/weight/46766.html#ixzz1NNYcXBpR