Plate model for healthy eating


A plate format is a simple way to learn about healthy eating and to plan a balanced diet. The plate model teaches us how much space on a plate each food should occupy. It is easy to achieve a balanced meal if one can understand how much and what to eat. Anyone can use the plate format.


A typical breakfast plate


Starch/ Cereal - One-fourth plate bread, grain, or starchy food. Starchy foods include bread, rolls, rice, crackers, idli, dosa, appam, upma, poha and other cooked grains; cereal and starchy vegetables, such as potatoes, corn, and legumes (cooked dry beans, dry peas, and lentils).


Milk One glass of milk. Those who do not drink milk, can substitute with yogourt or calcium-fortified soy milk


Fruit - One serving of fruit. This could be a medium fresh fruit, or 1/2 cup cooked fruit, or 1/2 cup fruit juice, or 1/4 cup dried fruit.


An optional one-fourth of the plate could be meat or protein (such as an egg).



A typical lunch / dinner meal plate would be:

  • Starch/Cereals - like rice, whole wheat roti, whole wheat bread, other grains, starchy foods like potatoes, or grain in one-fourth of the plate.

  • Protein- Meat or pulses or other forms of protein in one-fourth of the plate.

  • Vegetables - Green leafy and other vegetables in half of the plate. (One- fourth may be cooked vegetables and one-fourth may be salad).

  • Fruit One small piece of fruit outside of the plate.

  • Milk or Milk product- 1 small cup of milk or curd outside of the plate.



Copyright 2007 Avesta Good Earth Foods Pvt Ltd.