What is plate model eating?

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2013-12-14

In this article, I would like to discuss the main principles of rational nutrition using the so-called "plate model." This system is suitable not only for people losing weight but also for those who monitor their health and want to eat properly.

To use this system, you will need a regular medium-sized plate, similar to a dessert plate. Ideally, the color of the plate should not be too bright. Bright colors stimulate appetite, so it's better to use more neutral, muted shades.

Now that we have decided on the color and size, let's look at how to properly fill this plate. Mentally divide it in half. One half should be completely filled with any vegetables, except for potatoes: cucumbers, tomatoes, lettuce leaves, bell peppers, and cabbage.

The vegetables on your plate can be in any form:

• Fresh and cut into pieces.
• Stewed in a little oil.
• Boiled.
• Steamed.
• Baked or grilled.

The total amount of vegetables should be approximately 200 – 250 g.

Next, mentally divide the second half in half again. One part of this half of the plate is filled with any side dish (grains, rice, potatoes, pasta, beans, etc.) in the amount of 100 g cooked.

On the other part of this half, place any protein product of animal origin:

• Lean meats (chicken, turkey, beef, rabbit, nutria, etc.).
• Lean fish (hake, pike perch, cod, pollock, navaga, etc.).
• Low-fat cottage cheese (0 – 5% fat).

The total amount of the protein product should be 100 – 150 g. Any cooking methods are acceptable, except frying in oil.

You can use this plate model for everyday meals twice a day, for example, at lunch and dinner.

The first course can also be consumed according to the plate system. For this, use a not-too-deep plate, and the amount of the first course should be 150 – 200 g. It’s better to use first courses prepared on a secondary broth, calculated at 200 g of lean meat per 1 liter of water. With this, you can consume bread in the amount of 30 – 40 g at one time (that's a small piece).

For those who do not know: a secondary broth is when the water is drained after boiling for five minutes. Then, fresh water is added, and the product is boiled until cooked. This second broth is called secondary.

These are some simple recommendations. Of course, using only this system is not everything. Each of our bodies is unique, and a nutrition program, especially for weight loss, should take all its features into account. It should include a specific amount of essential food components (proteins, fats, carbohydrates). The calculation of which is strictly individual for each patient and determined by a dietitian. But I believe that simply using this rational nutrition system will yield good results, which is already a small victory.