Nutritionist Column, Cathie Ostrowski, M.S., L.D.N.

Keep Your Heart Healthy with the Plate Method of Meal Planning
February is National Heart Month. Keep your heart healthy by using the “Plate Method” or the “Idaho Plate Method” for meal planning. You may have heard that this method is ideal for people with heart disease and diabetes. The plate method has traditionally been used to help people with diabetes balance their blood sugar with consistent carbohydrate and protein intake. However, it turns out that this method can be used by everyone. The plate method has successfully been used for blood sugar control, weight loss, to encourage heart healthy eating and even help malnourished adults gain weight.

How does it work? The plate method can help you balance meals, control portions and caloric intake. It is easy to use and easy to remember. You simply divide your plate visually. Fill half of your plate with non starchy vegetables such as salad, green beans, carrots or broccoli. Fill one quarter of your plate with a protein food. (Pork is a great choice of lean, nutritious protein!). Fill the remaining quarter of your plate with a starch such as potatoes or rice. Add a dollop of heart healthy fat such as salad dressing or soft margarine. Place source of calcium and a fruit on either side of your plate and Voila! You have a plate that balances carbohydrates, protein and fats while providing important nutrients like fiber, iron, B-vitamins, antioxidants and fiber.

Example of meals using the plate method:
3-4 oz pork medallions
Protein 1 c. green beans
Non starchy vegetables
½ c. mashed potatoes with margarine Starch and Healthy Fats
1 cup 1% milk
Milk 1 cup fruit salad
Fruit 3-4 oz. pork tenderloin
Protein 1 cup broccoli Non-starchy vegetables 1 small sweet potato with margarine
Starch and healthy fat 1 cup 1% milk Milk 1 medium orange
Fruit 3 oz Smoked Ham w/ 1 oz. Swiss Cheese

Protein 2 slices whole wheat bread
Starch 1 c. tossed salad
Non starchy vegetable
2 Tbsp low fat dressing
Healthy Fat
1 apple
Fruit Fat free pudding cup
Milk The plate method can also be used for breakfast. Simply omit the vegetables and double the starch. Watch portions. Doubling the starch means 2 slices of toast or 1 cup of grits instead of a half cup. It does not mean eating a mountain of hash browns!

An example of a breakfast using the plate method would be:
2 slices whole wheat toast
Starch 1 egg with1-2 oz. Canadian bacon
Protein 1 pat soft tub margarine
Healthy Fats ½ c. orange juice
Fruit Low fat yogurt
Milk While the plate method was originally developed for people with heart disease and diabetes, it turns out that all of us can benefit by using this simple method of meal planning. There are no numbers or portions to memorize and there are an endless variety of meal combinations. Give it a try and take a step toward maximizing your nutrition and improving your health!

For delicious recipes that will work easily into the Plate Method, log on to www.theotherwhitemeat.com and search for recipes. Don’t be Blah. Serve lean pork for dinner tonight!

Happy Heart Month!

Cathie Ostrowski, MS, RD, LDN
NC Pork Council Nutritionist