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February 28, 2008

Filling Up Your Plate

Many people ask how to put a meal together when working on weight loss. Elaine explained earlier this month on how to learn portion sizes by sight. You can do the same thing when filling up your plate at dinner.

Imagine your plate is divided into 3 sections. One-fourth is for a lean protein such as chicken Sectionedplate or fish. Another fourth is for your starch such as brown rice or potatoes. Lastly, fill half your plate with vegetables prepared as you like; in a salad (watch the amount of dressing), steamed, baked, or roasted. Vibrant Glow recently posted about eating with a sectioned plate and even has links as to where to purchase them.

Lemon-Herbed Chicken with Roasted Potatoes and Easy Caesar Salad puts all of this together for you. It is a complete, healthy meal with only 493 calories per serving. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Posted by Dana Lilienthal 5:58:00 AM


Hello,

I have a friend with a 7 year old daughter, and I'm concerned about her weight. I love to work-out myself, so I will help with that. What would be a good diet plan for her at the age?

Thank you,

A concerned friend

Posted by: Meka Fitch | Feb 28, 2008 9:12:14 AM

Meka - for someone so young to have an issue with being overweight I think it is best to try to increase the amount of fruits, vegetables, whole grains and lean protein in the child's diet while decreasing the amount of junk food.

Knowing what the child is fed at home is a big part of this. If there is healthy food at home, then the child is more likely to eat less junk.

Adding exercise is also a great start. Children are not getting enough physical activity and that is one of the biggest causes of overweight children. Take a look at Elaine and Steve's posts - they have some information that can help you out as well.

Posted by: Dana | Feb 28, 2008 5:06:10 PM

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