Some people do well with counting calories. Others, however, can find it tedious and difficult to measure accurately. This can, and often does, lead to underestimation of the number of calories we consume each day. Clients I work with usually find it easier (and less time consuming) to focus on how to fill their plate.
First let’s talk about plate size. Several scientific studies have shown that by simply reducing plate size one can reduce the number of calories consumed. Apparently plate sizes have increased significantly in the last 50 year… at 22% increase. I suggest that you eat off a plate that is no more than 10″ in diameter. At my house, we use 9″ glass plates that we bought from IKEA.
Once you have an appropriately sized plate, how you fill it is very important. I suggest the following guidelines: