Tag Archives: healthy eating

Your dinner plate

Broccolini, sweet potato and chicken: A healthy plate is mostly plant-based foods.You try to eat healthy. You’ve even counted all the calories you consume in a day. You buy organic produce, eggs from cage-free chickens. You only eat beef from grass-fed cows. You’ve tried to cut out grains from your diet.

And still the weight stays on. You try running more, different exercise programs, and nothing seems to be working.

The solution may be a simple formula applied to your dinner plate. And it’s so simple you’ll think it can’t possibly work. But it does!

A healthy plate is based on plants. One-half to 3/4 of your plate should be filled with plant-based foods. Plants provide fiber, vitamins and minerals for nourishment. And the plants can be fruits, vegetables, beans, legumes, seeds, nuts, and whole-grain foods. Plant-based eating is in line with guidelines set out by the USDA’s Dietary Guidelines for Americans.

Look at my plate above. Most of the plate is broccolini and sweet potato. Not a lot is chicken – and that’s lean chicken, no skin! Healthy and tasty, to boot!

Plus plants have fewer calories than meat protein and simple carbohydrates.

Think of all the time you’ll save by not counting calories!

Of course, like everything else in life, I believe in moderation. So my healthy plate works for me most of the time. I do indulge in pizza and chocolate cake. Just not all the time!

I’ll eat healthy if it kills me!

Pasta with rubies (beets) is beautiful and healthy!
Pasta with rubies (beets) is beautiful and healthy!

I’ll tell you why it’s so hard to eat healthy!

We’re tempted at every commercial break by fast food and other fatty options. Our friends post pictures of delectable desserts and easy casseroles, filled with cream and butter. Driving down any street in America we’re bombarded by multiple fast food restaurants in every strip mall. And even at family restaurants, the portions are huge! It’s no wonder Americans are gaining weight.

What to do? Play with your dog during commercial breaks, or do a few crunches. “Like” your friends’ posts, and eat those fatty concoctions with your eyes only. Drive right past those fast food restaurants! And if you’re eating out with your family, split the entrée with someone else at your table, or take half home for dinner the next day. Before you even start eating, cut the portion in half and decide that you’re taking the left (or right) half home!

It’s not easy. I know it’s not. And no one can decide for you that you’re going to eat healthy. It’s been a lifelong battle for me. All you can do is your best – I decide one meal at a time that it’s going to be a good one, and I don’t eat between meals. My sister is amazed that I don’t snack – but I know, if I start, I won’t be able to stop. Will power can be learned. All you have to do is judge for yourself whether you want that bag of potato chips or if you want to fit into those jeans…