FOX 2's 21 Day Challenge: Keep it simple with the plate method

If you have kids, they've likely already learned this but you may not. It's the plate method and it's a very simple way to ensure you get the right nutrients out of every meal.

FOX 2 launched the 21 day challenge on Monday with the challenge of eating better and walk more to get healthy. There are 5 dos and 5 don'ts that you can follow  to get there.

Related: Join the FOX 2 21 Day Challenge on Facebook

Do: eat veggies, eat lean proteins, eat fruits, eat whole grains, drink plenty of water.

Don't: drink soda, eat salt, white flour products, fried foods, or sweets.

It's not complicated. In fact, it's easier than before, according to St. John Providence nurse & health coach Shannon Pearce. She says just look at your plate

"The easiest way to figure out what you're suppose to eat, every day every meal, is to use the plate method. It's taught in all the schools now. You take your plate and you put in imaginary line down the middle. Half of your plate should be fruits and vegetables. Fill it with vegetables; it should be the main part of your meal. The other half, you'll cut in line again. One quarter of your plate should be protein. The other quarter is for your starches."

So what's a good protein? Think lean! Chicken, fish, eggs, nuts, legumes, and beans are all proteins to take that quarter. As for grains, go with whole grains like quinoa and brown rice but you can also eat potatoes, some bread products, and starchy vegetables like corn and peas.

Want to make it even easier? Download your own plate to stick on your refrigerator door here.


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