My Pla te Pl anne r

A Healthy Meal Tastes Great

6oz.
Fat-free or 1% milk
Your hand can help you measure the right amount of food to eat.
Use your hand to measure out portions

The plate method is a simple way to learn healthy portion sizes. Just split the plate into 3 parts, the largest part for vegetables. Note to adults planning meals for smaller children: Remember to use a smaller plate or serve smaller portions if you don't have different plate sizes.

1/2 vegetable

7-inch plate

Palm of Hand Amount of Lean Meat A Fist Amount of Rice, Cooked Pasta, or Cereal

st ar ch

Plate

size for children

ults d a d for teens an

Michael R. Bloomberg Mayor Thomas R. Frieden, MD, MPH Commissioner

9-inch plate (adult)

HPD1X25613 - 6.09

p 1/4

A Thumb Amount of Cheese Thumb Tip Amount of Peanut Butter Note to adults preparing meals for children: Use your childs hand to measure portion sizes.

in te ro

1/

Pla te siz e

7-inch plate (children)

Dont Eat This!

White Bread

Ho w t o C ho o se H e al t hy
Full of Sugar!
Green Beans Spinach Banana Soda Orange Apple

E a t Th is !
Full of Vitamins
Water

Low in Fiber

Calcium for Your Bones

White Rice

Juice

Carrots

Helps You Grow

1/2 vegetable

Full of Fiber

Grilled Beef Fried Fish Sticks Oatmeal

1/
4
st ar ch
1/4

Oily!
Spare Ribs

Lots of Fat

Baked Fish

Whole Wheat Bread Low-fat or Natural Peanut Butter

Sausage

Double Cheeseburger

Low-fat Yogurt Pepperoni Pizza

Cheese Egg Yams

Corn Whole Wheat Veggie Pizza Beans

Palm of Hand Amount of Lean Meat

A Fist Amount of Rice, Cooked Pasta or Cereal

Note to adults preparing meals for children: Use your childs hand to measure portion sizes.

Your hand can help you measure the right amount of food to eat.

A Thumb Amount of Cheese

Thumb Tip Amount of Peanut Butter

Adapted with permission from Learning About Diabetes Inc., Bedminster, NJ.

Fat-Free Milk

n ei ot pr