portion plate

The Cooper Institute uses a plate diagram to show what your plate can look like. Note the ounces and corresponding calories for each food group for a meal of 300 to 550 total calories.

• Vegetables (1-2 cups and 500-100 calories) Can be starchy choices like sweet potatoes, carrots and winter squash or lower calorie favorites like baby spinach, asparagus and green beans. Add sweetness with a touch of mango or papaya.
• Proteins (3-4 oz. and 150-250 calories) Can be a spoonful of beans with diced chicken.
• Starch (1/2-1 cup and 100-200 calories) might include Mexican rice with tomatoes and peppers.

Remember to keep the colors bright and make half your plate fruits and vegetables!