Why I work with the Plate Method

The plate method is nothing new. It has been taught for many, many years and was actually first used for those with diabetes. Visually, it is easy to understand, and most of the time when working with individuals, we can tweak what they are currently eating to align with the mission of the plate method.

So why do I use it in my practice?

When I am working with individuals who have been in the “diet world” for several years, it can be hard to let go of some of that control. It can also be difficult to not have some sort of structure. The plate method allows many benefits and the one I see the most often is: It does not restrict ANY food. All. Foods. Fit.

Most “diets” will tell you a line something similar to this… You must restrict carbs to only x amount of grams. You must eat x amount of protein. You need to drink x amount of water. You must avoid this, this and this. (oof that made me anxious just typing that!) This can be a lot of remember and can feel pretty restrictive.

(Check out this post with the cycle of diets, and why they don’t work!)

I also use this method, because it is not asking you to count, measure or weigh your food. Which is a big relief, but what happens if you are not there yet?

That is okay! My purpose as a dietitian is to meet you where you are at, so I might suggest using your hand as a way to measure. But then working with you to eventually get to a point that you don’t need to use your hand.

Portion sizes | Daily Mail Online

For those that have been using the plate method for several weeks or months, I start to see them become very comfortable, to the point where they might not always use the plate method for every meal. And this is 100% okay. And actually this is what I want. This is where the intuitive eating aspect comes into play.

I know this can sound difficult, I get it. So if you are struggling, set a goal for yourself. Maybe: I will try the plate method for breakfast 3 times per week for the next month. Hopefully a realistic goal will be helpful for you to help with easing into using the plate method.

There are several other reasons why I like to use this method in my practice:

  • Snacks are similar to this method: Protein (satiety) + Carb (energy)
    • Cheese + crackers
    • Peanut Butter + apple
    • Yogurt + granola
  • Can be used for those who are active (I will have a separate post soon on this!)
Validation of the Athlete's Plate Nutrition Educational Tool: Phase I in:  International Journal of Sport Nutrition and Exercise Metabolism Volume 29  Issue 6 (2019)
  • Can be used for those who are vegetarian, vegan or anything speciality diet.
  • You will start to feel the freedom that eating without a diet can provide you with!

If you have more questions or would like to work together please check out my different courses I offer on the plate method!

Leave a Reply


Share on facebook
Share on twitter
Share on pinterest
Share on linkedin
Share on print
Share on email

Related Posts

Creative Sandwich Ideas

I find when working with clients who don’t enjoy cooking, it can be difficult to find ideas that don’t include cooking! Here are some out of the box sandwich ideas to get you started!

Read More »
salad, restaurant, meal-569156.jpg

Eating Seasonally in Autumn

Autumn weather is finally upon us. With this recent change in season, it’s worth considering if there should be a change in our nutrition. In recent years, we have gotten accustomed to full access to all foods any time of the year. However, there are certain benefits to eating seasonal foods, some of which we will cover in this blog. Not to mention that foods abundant in autumn are comforting, warming and nourishing. 

Read More »

Hunger Fullness Scale

When one’s body doesn’t get the energy it needs from food, it can trigger intense biological mechanisms that can affect the body both physically and mentally. Today, we often see eating or not eating as a matter of willpower. The focus is far too often on deprivation, when in reality, there is a biological need for energy. Interestingly, when deprivation is increased, there is a heightened desire for food, along with increased salivation and an increase in digestive hormones. Fueling your body with adequate energy, according to your hunger cues, will lead to moderate, mindful eating.  

Read More »

The Difference Between an Eating Disorder and Disordered Eating

Our culture is obsessed with weight, health, nutrition, food, exercise etc. Many of my clients when I ask them about the health and wellness field, they quickly state they do have or had an obsession. The amount of disordered eating in our society is astounding. Some research has even stated that up to 50% of people in the world have a poor or disordered pattern with their eating. Whereas eating disorders (ED) make up 1 to 3% of the population.

Read More »

Intuitive Eating on a Budget

When it comes to being an intuitive eater, cost can be seen as a potential barrier. How is one supposed to eat intuitively, with respect to their body’s signals, if they have a tight budget? From my own experiences as a college student, I can confidently say that not only can intuitive eating on a budget be accomplished, it can actually be enjoyable! 

Read More »
Fill out the information below for a free

15 Minute Consultation