2 formulas for ‘seeing’ if your meal is healthy without counting any calories


You may have seen one of these versions in dieting articles.

The ‘Swedish Plate’ as it is called in Finland, France, and Canada – is being called the “New American Plate” in the U.S.

Swedish Plate or New American PlateUsing a 9 inch plate – Fill 2/3 of your plate with plant foods (vegetables, fruits, nuts, grains), and 1/3 with meat, fish, or poultry.


chicken teriyaki vegetables


The “Idaho Plate” takes it one step further and is actually recommended for people with diabetes –

Fill ½ of your plate with non-starchy vegetables. Fill ¼ with a starchy vegetable (like potato or beans) or grain (like rice). Fill (not stacked) ¼ with meat, fish, or poultry.

Either way, you’ll know you’re eating healthy without having to count a thing. 

Off the plate, have a salad, one serving of dairy, and 1 serving of fruit. In Europe, fruit and cheese is dessert.  

Seems like a lot of food, doesn’t it?

You won’t be heading to the fridge in an hour! You and your body will be totally satisfied.



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