Monthly Archives: March 2012

Get in Shape with the Plate!

Take a part in helping America observe March National Nutrition Month today, tomorrow, this month and all year long. Look at the plate shown on the right. It can help you eat better and even lose weight! Portions and colors are the key to healthy eating and weight control. Just look at your plate to simplify both. Divide your plate by fourths, proportion 4 different foods with different colors in each section, and you automatically control calories and maximize nutrient variety.  This means more plant foods, less (and ample) protein, for most folks. And you feel fuller, longer.

Here’s a simple example – from the cover of my book:

The 4 oz. lean beef filet, 1/2 cup steamed red new potatoes, 1/2 cup sugar-snap green beans, and 1/2 cup steamed fresh carrots, for a total of only 350 calories. Spritzed with butter-flavored spray, calories may become 360-370. Add 1 teaspoon of healthy cooking oil (40 calories) to sauté beef,  and 3 teaspoons of reduced-fat spread (50 calories) to flavor veggies and the whole meal is still under 450 calories.

The plate concept makes it is easy to plan healthy meals, lose weight, and keep it off. 

Can you really lose weight and expect to keep it off?  The National Weight Control Registry tracks 3,000 successful weight loss participants whom have kept at least 30 pounds of weight off for at least 10 years. According to the latest research for the Registry, this group has kept off an average 51 pounds of 69 lost. Those stats are very encouraging.

The participant’s maintenance tips include:  

  • Eat breakfast regularly.
  • Walk about an hour a day.
  • Track food intake, calories and fat grams.
  • Limit eating out.  
  • Seldom splurge.
  • Watch TV less than 10 hours a week.
  • Weigh weekly
  • Average about 1,800 calories a day, less than 30% from fat.

Give it a try! Use the plate – when you shape up your eating and exercise, youcan shape up your health for a lifetime!

Looking for more meal ideas, eating tips, or recommendations for organizing your plate?  Check out my book The Cooper Clinic Solution to the Diet Revolution:  Step up to the Plate (2009), or email me at Georgia@GeorgiaKostas.com to schedule a nutrition consult in person, over the phone or online.  You can follow me on Twitter/GeorgiaKostas, Facebook/Georgia Kostas Nutrition or visit my website www.GeorgiaKostas.com.