Organizing your food on your plate may help you lose weight!

1 Mealtime Mistake That’s Making You Gain Weight

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“Changing the way you view your meal to make the vegetable section your primary focus is so important because they contain all the fiber, vitamins, minerals, and water your body needs,” Carleton explains. So what’s the best way to plate your food? Veggies first, then protein, then grains—if it sounds upside down, that’s because it is. This method, developed by Carleton, is called plating backwards, and it’s an extremely simple solution to the common too-big-portion problem.

Making it a mealtime habit is easy. When you plate, Carleton says you’ll want to aim for your portions to be 50 percent non-starchy vegetables, 25 percent lean protein, and 25 percent carbohydrates. If you plate the classic way (carbs, protein, vegetables) you’re more likely to end up with 50 percent carbs and 25 percent vegetables. To strike the right balance, he says, “Start by filling about half your plate with vegetables, then add protein and carbohydrates in about equal portions.” And if you’re still unsure about your portion sizes, he suggests using “Duck Duck” visuals as a guideline.

While Carleton primarily likes to use this method at home, he says you can also apply it to mealtime at buffet-style situations, and even while choosing an item from a restaurant menu. Using this trick forces you to look at your meal in a different way. So when you’re flipping through dinner options, whether it be on Seamless or at your favorite Mexican spot, you’ll be more inclined to spot the dishes with larger vegetable portions.

Carleton

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