How it works
During each meal or snack visualize your plate divided into 4 equal sections, like large slices of pie. Each section represents one of these food categories:
- Lean, low-fat protein and dairy
- Whole-grain, high-fiber foods
- High-fiber fruits and vegetables
- High-calorie foods (fats, condiments, pastry, etc.)
Your goals
At meals serve yourself so that you have equal amounts of foods from each category.
For snacks serve yourself only foods from thr first three categories.
The keys to lose weight
Eat sparingly from the fourth category - high-calorie foods.
And, be mindful of your quantities. The food in each section of your plate should be no more than 1 inch high, except for fruits and vegetables. These can be piled as high as you choose.
Track your Daily Balance
Use the Daily Balance worksheet to chart how your food choices balance your plate. Periodically review your entries to provide insight into your eating habits. Each time you eat, you should take notice of several factors: time, length, hunger, foods/beverages and amount, portions, activities, thoughts and feelings.
You can download and print the Daily Balance worksheet to help you chart your day's eating.
Remember: Record everything you eat and drink throughout your day on the worksheet. Do not wait until the end of the day to record your eating for the day. If you write it down as you go, you are more likely to be accurate and accountable to yourself for your eating.
Set your goals
After you have tracked your eating for a few days to a week, patterns will begin to emerge. Then you can start setting small goals that address habits you want to change.
That's it. Simple.
By noticing and tracking how you divide your plate, and following the two keys - eat high-calorie foods sparingly, and, watch your quantities of other foods - you will move toward your weight loss goal.
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