Week Three: Eating Well
Step 1: Read Lesson
Learn How To Compose Your Plate
The first step is to learn how to compose your plate. Sounds easy right? It is!
BTYSP plate management is based on the New American Plate from the
American Institute of Cancer Research.
- Imagine a picnic plate divided into 3 sections.
- Fill the largest section with two or more vegetables. Make it a colorful mix, such as steamed broccoli and carrots flavored with a little olive oil, salt and pepper.
- Fill one small section with a whole-grain starch, such as brown rice.
- Fill the last small section with a lean protein such as grilled chicken or fish.
Build Your Pyramid
The second step is to build your pyramid using
Walter Willett's Healthy Eating Pyramid as a guide to ensure your incorporate moderation, balance and variety.
Step 2: Watch Video
Watch Kristina Spellman's video to get tips and information to help you understand this week's principles.
Step 3: Review and Complete Activities
Activities Workbook (pdf)
Step 4: Listen to Podcast
Listen to Dr. Blackburn's podcast to keep yourself motivated.
Step 5: Take Quiz
Take the quiz to test what you've learned this week!
Step 6: Perform Weekly Tasks
» Continue to keep track of your daily intake and assess R-K-O status daily
» Continue using Eat Less strategies: 450 in 20 minutes, measure portion sizes
» Redesign your plate and build your pyramid