The Balance Plate is based upon the Yin Yang symbol, a beautiful and purposeful form conveying balance and moderation. Its simple message is inspiration for enhancing multiple facets of a well-balanced life.
The Balance Plate uses this beautiful image to guide you to a healthier eating lifestyle. A smart diet is the foundation for a healthier you.
Using the plate daily will help you to control your weight, and also be a gentle reminder to bring harmony in all that you do. Continue below to learn how to use The Balance Plate.
"Let the design encourage you to strive for sound nutrition...and to also find balance in work and play, exercise and rest, and emotional and physical needs."
Eat, live, and be in balance!
The Yin Yang symbol has inspired people for ages to live long, vigorous, well-balanced lives. Moderation in all aspects of life is key, and that goes beyond merely diet. You can live life to the fullest if you nurture the different facets that make up the dynamic symmetry of life. Understand and embrace the concepts of balance and moderation that the Yin Yang symbol represents.
Seek balance in work and play, exercise and rest, and emotional and physical needs. Concentrating solely on your work may likely lead to eroding friend and family relationships. Likewise, over-extending yourself to loved ones may leave you exhausted and preoccupied at work. Remember that adequate rest is equally important as exercise in your day...too much of one is not beneficial for the other. Know that devoting yourself to physical/material things can make you long for true meaning. Value, discover, and cultivate who you truly are as a person physically, mentally, emotionally, and spiritually. Using the plate will be your daily gentle remembrance.
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Consult with your physician before starting any weight management program.
no calorie counting / no weighing or measuring foods / no prepackaged meals / no regimented recipes or menus / no complicated point systems / no pills / no fads or trendy methods / no extreme dieting...just a healthy lifestyle
The Balance Plate
and Balance Rainbow Plate for kids are customizable with your company/program logo, color scheme, and the text and graphics can be tailored to accommodate your specific wellness programming. The plates are a great teaching tool, motivator, and keepsake that your clientele can bring home with them as they strive to reach their weight management goals. Our team can even create a unique new design based upon your specifications.
"The Balance Plate is elegantly simplistic compared to other diet plates. Its message is readily applied to one's life. It is pure and natural in concept and design."
Portion and proportion are your keys to weight control, it is truly that simple. If you achieve balance in these two areas, then you can be successful no matter what your weight goals may be.
Portions...
Today’s portion sizes are enormous, you see it everywhere you go. Stay within the Balance Plate’s sections for an appropriate sized meal. The Balance Plate's inner diameter is 7 inches, most likely smaller than the plates you use everyday in your home, and definitely smaller than what you see in restaurants. We use 7 inches to help you eat more reasonably sized portions and meals. Note that the overall plate is 10 inches in diameter...be loyal to the picture example above.
Proportions...
Most fad diets say to eat more, less, or none of a particular food group...this can be dangerous to your health though. For complete nutrition, it is essential to eat a variety of foods from all the food groups. Follow the plate’s suggestions to ensure you are getting all the nutrients vital to a healthy diet. Your plate should be 1/4 vegetables, 1/4 fruits, 1/4 whole grains, and 1/4 lean meats and/or proteins. Sweets and condiments should be used sparingly. For complete nutrition, remember to eat 2 to 3 servings of low fat dairy daily.
Variety, balance, and moderation...
Fruits and vegetables:
- Eat a variety of colors, textures, and flavors- Raw or steamed is best- A serving is about the size of your fistBreads and grains:
- Choose whole grains instead of refined- A serving should have 2-3 grams of fiber- A serving is about the size of a tennis ballMeats and proteins:
- Eat lean, skinless meats. Remember nuts- Grill, roast, or broil...don’t fry or bread- A serving is the size of a deck of cardsDairy:
- 2 to 3 servings a day- Choose low fat products- 1 ounce of cheese is the size of four dice Sweets, oils, and fats:
- Use sparingly- Cut back on sweetened drinks and sodas- 1 teaspoon is the size of one diceBe faithful to these serving sizes:
Vegetables:
- 1 cup of raw vegetables- 1/2 cup canned or frozen vegetables- 1/2 cup canned beans- 1 medium ear of corn- 1 small baked potatoFruits:
- 1 medium apple, banana, orange, etc.- 12-15 grapes- 1/4 cup dried fruit- 1/2 cup fruit cocktail- 2 Tbsp raisins- 3/4 cup of 100% fruit juiceBreads and grains:
- 1 slice of bread or 1 tortilla- 1 cup of ready to eat cereal- 1/2 cup cooked cereal, rice, or pasta- 1 small roll- 1/2 of a bagel or English muffin- 1/2 hot dog or hamburger bunMeats and proteins:
- 2-3 oz of cooked meat- 1/2 cup of tofu or beans- 2 Tbsp peanut butter- 1/3 cup of nuts- 1 eggDairy:
- 1 cup milk- 1 cup yogurt- 2 oz processed cheese- 1 ½ oz of natural cheeseSweets, oils, and fats:
- Use sparingly- 1 Tbsp salad dressing- 1 tsp oilsAlways eat a healthy and nutritious breakfast every day. Then use The Balance Plate for your lunch and dinner. If you are eating out and don't have the plate with you, then remember to apply the five simple principles to your order. If you are still hungry after a meal, try eating a healthy salad before or after. Snacks are great throughout the day, but make sure they are healthy ones like vegetables, fruits, and whole grains. Stay away from high calorie and processed snacks, foods, and drinks.
The Balance Plate is made of 100% durable melamine and is dishwasher safe. The plate's four divisions representing vegetables/fruits/grains/meats are not intended to be perfectly exact. The subtle, yet powerful design is meant to bring awareness and inspire you to create a healthier diet. It becomes very easy to balance your plate with a little practice and conscious thought of the plate's basic principles. And yes, it's ok to go outside the plate's lines slightly, as long as you are generally following the 1/4 vegetables, 1/4 fruits, 1/4 whole grains, and 1/4 lean meats and/or proteins suggestions. The small circles representing sweets and condiments are your reminder to go easy and use them sparingly. The plate is not intended to be a strict measuring device.
Each of the plate's sections provide about one serving of 1/2 cup of food.
Each of the plate's sections provide about one serving of 1/2 cup of food.
"THE BALANCE PLATE KEEPS ME HONEST WITH MY DIET. I place it on my table as a permanent remembrance to eat wisely. I stay within the plate's sections for a properly sized meal and make sure to eat from all the food groups. I now also steam or grill my food instead of frying, and snack healthfully. I'm focused and positive when using the Balance Plate."
N. Martinez, Indianapolis, In.
A diverse list of companies and organizations that have utilized The Balance Plate:
Anne Sullivan Communication Center
Appalachian Regional Healthcare System
Canyon Ranch Resorts, Hotel and Spa
Child Care Connections of Cleveland County, NC
Christus St. Vincent Regional Medical Center
Ellie Enterprises
Essential Healing and Massage
Fairfax County Virginia Department of Health
The Healthier You
Intel Corporation
Mayo Clinic
Mount Sinai Medical Center
New York Presbyterian Hospitals
Northeast Georgia Health System, Inc.
Peabody Energy
Public Health Solutions of New York
Three Rivers Center for Independent Living
United Healthcare
University of Southern California Health Sciences
Virginia Dietetic Association
Winona County Personnel Department, MN
