Easy Portioning Methods

Portioning Method 1: The Plate Method

Choosing the right foods is the first part of eating right. The other part is eating the right portions.

The Plate Method is one of the easiest and most effective portioning tools since it uses visual cues instead of counting calories or lugging out a food scale.

Notice how the plate is divided. How does your typical plate compare? Where is there room for improvement? 

Note: Use the Plate Method as a flexible guide. Meals will not always fit neatly onto a plate, but these proportions can help you build balanced meals in many different ways.

Portioning Grains and Starches

The amount of whole grains and starchy vegetables you should consume at each meal varies slightly by person depending on your body’s ability to stabilize blood sugar.

On average, your starches should fill up 1/4 of the plate or bowl. This is between ½ - 1 cup cooked starch or 1 slice of bread, bun, or tortilla. We can adjust that amount according to your needs and goals as we continue to meet.

Examples of Grains & Grain Products: Pasta, rice, bread, buns, crackers, tortillas, baked goods

Examples of Starchy Vegetables: White potato, sweet potato, yam, corn, peas, butternut squash, acorn squash

Portioning Non-Starchy Vegetables

Non-starchy vegetables are mostly water, fiber, vitamins, and minerals. You can eat as many as you’d like! In fact, the goal is to aim for 1/2 of the plate or bowl to be filled with these veggies.

If your plate doesn’t currently look like this, don’t worry. Start by making sure a non-starchy vegetable makes an appearance on the plate, and you can increase the portion with time.

Examples of Non-Starchy Vegetables: Broccoli, onions, peppers, carrots, asparagus, salad greens, tomatoes, zucchihni, yellow squash, etc...(basically any vegetable NOT named in the starchy vegetable section)

Portioning Proteins

Unprocessed protein-rich foods should fill up 1/4 of the plate or bowl. This is between 1/2 - 1 cup of beans and soy, or 3-5 ounces lean animal protein. Protein can also be found in dairy, like milk, yogurt, and cheese. Choose low fat and stick to 1 serving (see Nutrition Facts label).

Examples of Protein-Rich Foods: Poultry, meat, fish, seafood, eggs, beans, tofu/tempeh/seitan/soy, Greek yogurt, cottage cheese. See Making Healthy Food Choices for more.

Portioning Fats

Plant-based fats are excellent for your health, but are calorie-rich, so limit to 1-2 tablespoons per meal (generally).

Examples of Plant-Based Fats: Oil, olives, hummus, nuts, seeds, nut butter. See Making Healthy Food Choices for more.

Portioning Method 2: The Hand Guide

Your hand is a simple, everyday tool to help estimate portions.

Keep in mind: Portion needs can vary based on your body, activity level, appetite, and health goals. We will work together to find the portion sizes that are right for you and your body.

Are you making every bite count? MyPlate. (n.d.). Retrieved March 22, 2022, from https://www.myplate.gov/

Intechnic, http://www.intechnic.com. (2020, February 1). What is the diabetes plate method? Diabetes Food Hub. Retrieved March 22, 2022, from https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method