Right-Sized Portions for a Clean Plate

Clean Plate After Eating

Growing up we all heard that argument about wasting food and why you needed to "clean your plate." Well, that argument was a good one, and it still applies today. The difference between then and now is not about eating everything on your plate, but putting only as much food on your plate as you need.

If you follow portion size, then clean your plate. If not, spend a few minutes and read about how the Metabolic Research Center helps people gain health, lose weight, and feel satisfied with their food choices.

Filling Your Plate

The American Diabetic Association practices healthy eating because diabetes is a significant danger to people who overeat or who eat a diet that is unbalanced.

Eating healthy is not about dieting. In fact, it is far from it. Eating healthy is about choosing foods that support your body, provide good nutrition, are full of vitamins and minerals, and of course plenty of water. Nobody ever good fat eating as much chard as they wanted to eat. So eating healthy is not necessarily about starting your body. It is, however, about balancing out what you put on your plate. It is also pretty easy to accomplish. Here's how

The Plate Method

The plate method is really easy. You don't really have to measure things. You just pile on food. It works by dividing your plate into five parts. One-quarter is for carbs, like brown rice. Another quarter is for proteins like lean meats. The other half of your plate is for fruits and vegetables in about a 30/70 split fruits/vegetables. That's pretty easy.

You still need to monitor calorie intake if your goal is to lose weight, but that is easily accomplished too. Food choice makes a big difference in losing weight. Choosing whole grains over process starches is a good place to start. Switch out foods like bread and tortillas for brown rice, quinoa, or wild rice. The key here is energy. Bread convert to energy faster and then leaving you needing more energy later. Brown rice is a slow-release form of energy. So it powers your day longer and without the sudden drop in energy. Making little changes like that allow you to eat and feel full without the starvation.

By watching your portion size you can enjoy delicious foods at every meal. By choosing the right foods, you can gain health, lose weight, and energize your day. To learn more food secrets, drop by the Metabolic Research Center where you will find a library full of recipes, plenty of community support, and the knowledge to live a healthy and delicious lifestyle.


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MRC of Vancouver started me going in my attempt to loose 30 years of weight gain!! I have been using their program for about 18 months and have actually lost 30 pounds. I have changed the way I eat. I've learned what foods are best for ME. By analyzing my DNA and hormones, they helped me learn to eat what was right for me. I have "tweeked" my purchases and preparation of food to make eating healthy and still fun for me. I eat lots of veggies and salads and include a healthy diet of protein. These are very satisfying. Do I "cheat" now and then? Yes, but I don't like how I feel after eating sugar and lots of carbs so I return to my good foods quickly and continue to see my weight drop. I walk my little dog four times a day and have a part-time job that allows me a lot of movement. I feel so healthy and wonderful. It's easy to continue to eat and live a more healthy lifestyle! When I confessed about eating the wrong "foods", the gals simply encouraged me and gave me fresh ideas to satisfy my taste buds. I always felt I could be honest during my consultations with no fear of being lectured! I plan to continue until I reach my desired weight. I expect to reach my goal by 2017. After I reach my weight goal, I plan to remain in good health with my new found healthy way of eating the calories I need to maintain my proper weight. My Dr. is very pleased at my progress. She wondered how I have lost 30 pounds.

— Diane P. Heesch Nims-Smith

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