Wish there was an easy way to build a healthy lunch or dinner?
Want to feel confident that your meal is nutritious, satisfying, and good for you?
We’ve got you covered with the Brook Healthy Plate.
The Brook Healthy Plate model utilizes a “plate method” to help us think about each meal in a simple and visual way. Using it to build meals takes the guess work out of good nutrition.
Here are 3 meals that fit into the Brook Healthy Plate model:
The combinations are endless!
Here are some food items from each category to get your creative juices flowing:
So, can a meal fit into the Brook Healthy Plate model without perfectly fitting into the sections shown? Of course! The healthy plate model is a visual guide, not a rule-book! It simply helps us visualize proportions of food types in order to create balance and consistency, without requiring us to break out the measuring cups or scales!
Here are the important takeaways from the Brook Healthy Plate:
VEGGIES: Feature low-carb veggies as the main component of your plate. Get creative! Eat more than one type of veggie in one meal! Play with spices, seasonings, and cooking methods. Tips for boosting your intake here and recipes for veggies that don’t suck here.
PROTEIN: Fill about ¼ of your plate with high protein foods. This way we get enough protein, but not too much at the expense of other nutrients. Protein helps with satiety, blood sugar regulation, and maintaining muscle, but our bodies can only use so much at a time, and the rest goes to waste. On average, Americans get about twice the amount of protein they need.
CARBS: Nutritious, high-fiber carbs should fill up to ¼ of the plate. This consistent amount of carbs (with an emphasis on slow-burning carbs) helps keep us off the blood sugar roller coaster.
FATS: Certain fats are absolutely essential for good health. Don’t fear them! Find out more about incorporating these into your diet here.
DRINKS: Unsweetened or calorie-free beverages are best. And no, we don’t mean diet coke Try water, sparkling water, unsweetened tea, etc. We have a blog post about reducing sugary drinks here.
PORTIONS: Use a 8 to 10 inch plate, and don’t heap the food! This creates automatic portion control when following the sections of the Brook Healthy Plate method.
We challenge you to create a Brook Healthy Plate meal this week and log it in your Brook app. Meals you already make and love can likely be turned into a Brook Healthy Plate if you just alter the proportions or swap out a couple ingredients.
Need ideas, inspiration, or recipes? Chat with us in the Expert channel for more.
Chat soon 💬
Reviewed by Kelsea Hoover, MS, RDN
on May 22, 2019. Kelsea is a Registered Dietitian with her Master's degree in Nutrition from Bastyr University in Kenmore, WA, and is one of our Brook Experts.