You are invited to take the Small Plate Challenge for the next 30 days and become a member of the Small Plate Club. If you are ready to slim down, get healthier and change your eating habits for good, this challenge is for you. This is one of the first steps toward living a healthier lifestyle and shedding some of those unwanted pounds. Keep in mind this challenge is not a ‘diet’ but a step in the right direction toward making healthier food choices and eating smaller portions…about the size of your palm, fist or a deck of cards. We encourage eating healthy and doing so as a lifestyle choice.
Here are the guidelines:
Small Plates = Salad Plate Size (about 7″)- Whether you are at home, work, or even a picnic. When you can, even in a restaurant… all meals must be served on a plate the size of a salad plate.
Portion Sizes – The portions of your foods must be no larger than the palm of your hand. That means ‘normal’ restaurant portions have to be cut down in size to fit on your plate.
Number of Portions – All Small Plate meals are limited to no more than three portions. For example, if you are having chicken, mashed potatoes, gravy, peas and rolls…BEEP!!! Only three of these foods are allowed and must fit comfortably on your Small Plate.
Foods to Eat – It’s about taking baby steps and this is one of those steps that will help get you into the habit of eating smaller portions and less food with every meal. This challenge encourages eating whole foods, unrefined sweeteners, lean proteins and drinking plenty of water throughout the day. However, the guidelines for this challenge do not require eating particular types of food. The choice of what foods to place on your Small Plate is yours.
Number of Small Plates per day – Eat the same number of meals as you normally would. This challenge is about portion control.
Here are some Q & A’s about this challenge:
Q: What about desserts? A: Desserts count as one of the three foods and must also be no larger than the palm of your hand.
Q: Does my drink count as one of the three foods? A: No, your drink isn’t included in the three foods. If you’re having anything other than water or unsweetened tea, limit the amount to a 12 ounce serving or small size. We do encourage you to
drink more water and a lot fewer sodas, fruit drinks containing sugar, shakes and water with artificial sweeteners and flavors.
Q: What about soup? A: Soup does count as one of your three foods…so choose wisely.
Q: Can I have a salad that fills the plate and count that as all three foods? A: Yes, as long as it isn’t weighed down with a cream dressing. We recommend EVOO (extra-virgin olive oil) & vinegar (red, white, apple cider, balsamic, white balsamic, etc..) or freshly squeezed lemon juice.
Q: Can I have three of the same food items for my Small Plate? A: Yes, but it’s not recommended. Nutritionists recommend a balanced plate with a lean protein, complex carbohydrate and a healthy fat. Examples of complex carbs are: fresh fruits & vegetables, whole grains, dry beans/legumes, low-fat dairy and raw nuts and seeds. Some examples of healthy fats: olive oil, unrefined coconut oil, avocado, salmon, tuna, mackerel, herring, trout, sardines and raw nuts and seeds also fit into this category. Lean proteins are of course meats, fish, eggs and low fat dairy. As you may have noticed some foods fit into more than one category. This list consists of examples and is not complete.
Q: I love good old-fashioned hamburgers…is that considered one item or are the bun and condiments separate items? A: A hamburger will be considered one item with the normal bun and condiments. However, think slider, White Castle or a burger that will be no larger than the palm of your hand. Easy?
Q: Can I have snacks and if so what about the portion size? A: Two snacks a day are permitted. Snacks consist of items like raw nuts, raisins, one piece of fruit, etc
Q: How can I become a member of the Small Plate Club, and is it free? A: Yes, it is free. You become a member after successfully completing the 30 day challenge. This simply means, after the 30 days has ended, you take a pledge to continue to eat smaller portions, as defined above. It’s an honorary membership!
From my Beach Body Coach friend Sarah!
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