The document outlines the "half-plate rule" for optimal nutrition. It recommends filling half of the plate with fruits and vegetables, one quarter with protein, and one quarter with grains at each meal. It provides examples of portion sizes for each food group to follow the rule. It also includes a sample one-week meal plan applying the half-plate rule for breakfast, lunch, and dinner ideas. The goal is to make healthy eating simple through this visual guide of balancing food groups on the plate at meals.

1. Half-Plate Rule
You can get detailed, personalized diet recommendations at
www.MyPyramid.gov. If you would like a simpler approach to
optimal nutrition, try the half-plate rule.
At each meal, your plate should be:
½ Fruits &
Vegetables
¼ Protein ¼ Grain
…then add a glass of milk, cup of yogurt or sprinkle
of cheese.
Portions:
Fruits/vegetables:
• 2 cups should fill up ½ your plate
• Choose fruit twice and vegetables three times
Grain
• 2 ounces should fill ¼ of your plate
• 2 ounces = 2 slices bread, medium tortilla, 2 handfuls of
crackers, ½ hamburger bun, 1 cup rice, pasta or oatmeal,
2 cups breakfast cereal
Protein
• 2 ounces should fill ¼ of your plate

2. • 2 ounces = meat, fish or tofu about the size of a deck of
cards, 2 tablespoons peanut butter, 2 eggs, ½ cup beans,
1 veggie burger, handful of nuts
Meal Planning
Use the half-plate rule for menu planning. Just mix-and-
match your meal components using the following chart:
Monday Grain Protein Fruit (2) Vegetable (3)
Breakfast Oatmeal Hard-boiled eggs Applesauce
Lunch Pita bread Tuna salad Orange Tomato, lettuce
Broccoli &
Rice Grilled chicken
Dinner cauliflower
Tuesday
Breakfast Whole-wheat toast Peanut butter Banana
Whole grain Lettuce,
Black beans Mandarin oranges
Lunch crackers cucumbers
Tomato sauce &
Spaghetti Meatball
Dinner green beans
Wednesday
Breakfast Granola cereal Almonds Strawberries
Green peppers,
Pizza crust Sausage
Lunch mushrooms
Dinner Hamburger bun Soy burger Pear Salad
Thursday
Breakfast Tortilla Scrambled eggs Spinach
Whole wheat
Deli turkey Cherries Carrots & celery
Lunch bread
Dinner Dinner Roll Steak Peach Grilled asparagus
Friday
Breakfast Cereal Cottage cheese Cantaloupe
Whole wheat Green pepper &
Peanut butter Watermelon
Lunch bread cucumber
Dinner Rice Tofu Stir-fry veg
Eating well need not be difficult or time-consuming!

3. • Remember to get calcium as a glass of milk, sprinkle of
cheese or scoop of yogurt
• Snacks should primarily be fruits, vegetables or dairy
© 2008 Boynton Health Service. Call 612-625-3222 for an appointment with a
nutritionist.