Learn to move past the struggle of plating meals and integrating additional foods to your plate. You can balance and plate meals with the help of these visual guides that follow the Plate-by-Plate Approach.

Introduction to the Plate-by-Plate Approach

The Plate-by-Plate Approach is a visual representation for plating meals that include all of the food groups your body needs. It shows that each meal has a plate with equal parts carbohydrates, protein, and healthy fats and to include vegetables and fruits. The goal of this process is to make the experience of eating gratifying and healing.

Using the Plate-by-Plate approach can be a simple way to eat a variety of nutritious foods and prepare meals for yourself. It takes the stress off of the outcomes from eating and prioritizes nourishing your body. With practice, the guide helps your body to build a good relationship with eating food.

Balanced Meal Benefits

The benefits your health and body will see from adding a balance and variety of food to your plate include:

The essential nutrients you’ll see on your plate are carbohydrates, protein, and fats. Make sure to include each of these food groups to your plate each day to feel and see the benefits mentioned above.

CARBOHYDRATES are necessary for energy to keep you going throughout the day, regular digestion, and maintaining cholesterol.

PROTEIN is needed for energy, muscle growth and health, and physical recovery. It is also known to help you to feel full longer.

VEGETABLES AND FRUIT are a great source of vitamins and minerals. They’re needed to maintain digestion and blood pressure.  

HEALTHY FATS are necessary for heart, brain and gut health. They support metabolism and are stored in the body for long-term energy.

Examples of Meals


How to Practice

Take it one day at a time by starting small, then work your way to bigger steps and goals

Incorporate meditation, mindful breathwork, and showing gratitude each day

Integrate a variety of foods to meals and snacks, and prioritize reasonable portions

Emphasize the need of eating to feel good and tuning into your intuition, both body and mind


  • Casey Crosbie and Wendy Sterling. “The Plate-by-Plate Approach.” Plate by Plate Approach, www.platebyplateapproach.com/.

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Dalila Mumic

Bachelor of Science in Nutrition and Dietetics

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