How to Fill Out Your Plate for a Better Portion Control

How to Fill Out Your Plate for a Better Portion Control

When we talk about healthy eating and losing weight, we need to be very careful not only about what we eat but also how much we eat. Remember that everything in excess is bad.

In this blog post, you will learn how to fill out your plate for better portion control. No matter if you're trying to lose weight or just want to keep a healthier lifestyle, these tips will work for you.

Let's start by talking about the actual plate. When you want to control food portions, the actual size of your plate will affect how much you will eat. It is recommended to get a 9-10 inches diameter plate for better portion control.

Now that we have the right size of our plate, let's define how to fill it out:

50% vegetables
10% Fat
20% Grains
20% Protein

Yes, as you can see, vegetables should be half of what you eat. Try to eat different types of vegetables every time. Turn that plate into a rainbow!

Fat should be the less amount on your plate. Also, not all fats are good. We’re talking about healthy fats just as avocado, nuts, seeds, olive oil…

Grains are an amazing source of vitamins, fibers, and minerals. They also help you feel full for a longer time

Last but not least, the protein… Yes, as you can see, protein should be only 20% of your plate. Go for plant-based or high-quality, lean proteins.

To be more graphical, here’s how your plate should look like:

Now that you know how to control food portions, you’re ready to start your healthy lifestyle journey with more confidence!

Remember that life is all about balance. Be patient with yourself and don’t push too hard at the beginning. Changes take time, especially when we talk about changing eating habits. Enjoy the process and overall, make it part of your daily routine instead of calling it a “diet”.

I wish you luck on your journey! If you have any questions about hormones, stress, weight loss, or even waist training, please don’t hesitate to email me at [email protected] or DM me on Instagram. Find me as @miaadorababes 


Natashia- Certified Transformation and Nutrition Coach BN, worked as an RN in internal medicine for several years before becoming a full time stay home mom of four. In 2019, she lost her young husband to cancer. Now, penetrating the beauty industry, Natashia and her brand Mia Adora™ are on a mission to help make women’s beauty and wellness game easier. Read more

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