The plate method -- a meal complete with a side of fruit and a cup of fat-free milk -- typically provides about 425 calories, 55-60 grams of carbohydrate, 35 grams of protein, and 10 grams of fat (depending on the meal). Save the dairy or fruit serving for a snack if you're targeting 45 grams of carbohydrate per meal (typical for many women) and limit high-calorie condiments.
The Plate Method:
-- Fill 1/2 of the plate with nonstarchy vegetables.
-- Fill 1/4 of the plate with lean meat (3 ounces cooked) or other high-protein food.
-- Fill 1/4 of the plate with a starchy vegetable or whole grain serving (amount varies depending on food selected).
-- Include a serving of fruit and/or dairy when carb and calorie budgets allow
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