The origin of the plate method
Previous national food guides, such as Canada's 2007 Food Guide,included target servings of certain foodsand specific portion sizes in order to help individuals meet their daily nutrient requirements.While this method can be helpful in certain contexts, for some it can be overwhelming tracking specific numbers. So how can we ensure our meals are nutritionally balancedwithout tracking numbers? Cue the plate method: an enjoyableway to build nourishing meals.
The plate method was derived from selected national food guidelines including Canada's Updated Food Guide and USA's MyPlatewith a few modifications to adapt it for those following aplant-based lifestyle. These guides have been studiedand reviewed by experts in the field who have agreed that generally,these proportions meet the general population's estimated macronutrient and micronutrient needs.
The method
The plate method is a simple visual guide that illustrates the general proportion of each plant-based food groupthat's needed in order to ensure adequate nutrition. If we regularly include all components of the plate method into mealsand rotatethe types of foods in each category for variety,we are likely to achieve enough macronutrients (carbohydrates, proteinand fat)and micronutrients (vitamins and minerals) for optimal health and well-being.It takes the numbers, the tracking, the servings of this and the servings of that out of the equation so that the planning and plating of meals become more effortless.The model takes the shape of a plate, but in reality translates into any type of meal being put together whether it's on a plate, in a bowl, in a sandwich, roll, or wrap.
The philosophy
The purpose of the plate method is not tometiculously organizeour foodin an exact orientation,or become hyper-focusedon specific fractions for all of our meals, every day. It's designed to be adaptablebased on foods that are accessible and enjoyable to each individual. The aim is to include as many of the food groupsas is possible for the majority of meals while recognizing that some meals simply won't align with the plate method, and that's ok. If we allow ourselves to be flexible with the method, it makes it more practical and realistic. In this way, we are more likely to stick to it in the long term.
You may notice that portion sizes are not depicted in the plate method. This is because there is a degree ofperson-to-person and day-to-day variabilitythat is difficult to represent.The plate method isdesigned to capture a wide range ofnutrients necessary for themajority of the general, healthy population. However, how much we need of these nutrients will vary person-to-person depending on factors includingsex, age, weight, and body composition. In addition, each individual'sneeds may vary day-to-daydepending on factors including hunger levels, physical activity,and disease states.
How to balance it all out
If you notice a meal is low in protein, don't sweat it. Aim to enjoy a protein-rich snack later in the day to balance it all out. The same holds true if a meal is low in vegetables, fruits, grains or starches. As long as you're welcoming variety into the foods you eat while roughly following the plate method at most meals,chances are it'll balance out over the course of the week.Again, the aim is to be adaptable and welcome flexibility.
The breakdown
Vegetable & fruits:½ of the plate
It's no question that vegetables and fruits are immensely nutritious. They are loaded withvitamins, minerals,antioxidants, and fibrewhich is why we aim to fill up at least half of our plates with them.If fresh produce is not always available to you,frozen or canned fruits and vegetables workwell and aregreat options for convenience. As an added bonus, they tend to also be more affordable.Ideally, in a day, the intake of vegetables would be slightly higher than that of fruits, but as mentioned beforethe aim is to be flexible.
Pro tip: aim for a variety of colours throughout any given week.Each fruit and vegetable of a given colour offers a plethora of beneficial nutrients, and so enjoying avariety of vegetables and fruits is the aim.
Grains & starches:¼ of the plate
Grains and starches offer a fantastic source of sustained energy in addition to B-vitaminsand minerals,depending on fortification.Some examples of grains include oats, rice, breads, pastas,barley, millet, quinoa, and buckwheat. Examples of starches include potatoes, yams, and squash.
Pro tip: tryprioritizingwhole grains when possible as they offer even more nutrients and fibre, which is beneficial for regular digestion and blood sugar stabilization.
Plant-based protein:¼ of the plate
The wonderful thing about plant-based proteins is that they often offer more than just protein. Many of them are also sources of vitamins, such as vitamin B12, minerals, including calcium and iron, and even fibre - talk about nutrient density!
Legume-based sources include beans, lentils, peas, peanuts, and seitan, as well assoy products such as soy milk,soy yogurt, tofu, edamame, and tempeh.Convenience options such asfrozen edamame and peas, or cannedbeans and lentils can help boost the protein in a meal while alsocutting down on meal-prep time. Commercial meat alternatives made from plant-based ingredientsalso fall under this category. When possible, aim to consume whole food protein sources more often than commercialmeat analogues.
Pro tip: when using canned legumes such as beans, first toss them into a colander and give them a quick rinse under running water to rinse off some of those peskygas-causing oligosaccharides. As an added bonus, a lot of the sodium will also be rinsed away.
Whole-food fats:in the meal, on the side, or as a snack
Fats have manyimportant functions in our bodies such asaiding in the absorption offat-soluble vitamins. Aim forwhole food sources over oils where possible, as theseoffer other beneficial factors including fibre, vitamins, and minerals.Whole food fat sources include avocados, nuts, seeds, nut butters such as almond butter,seed butters such astahini, olives, coconut flesh, and coconut milk.Oilsalso contribute to ourfat needs but be mindful of the quantityasthey are a concentrated source.
Pro tip: for those following a plant-based diet, focus on food sources rich in omega-3 fatswhich includewalnuts, ground flaxseeds, ground chia seeds, andhempseeds.To learn more about meeting our omega-3 needs, read ouromega-3 article.
Fortified plant-based dairy:in the meal, on the side, or as a snack
Fortified plant-based dairy substitutions are important for onemajor reason: calcium. In some cases, they can also be a source of protein.We recommendenjoying at least 2 servings a day of calcium-fortified plant-based milk or yogurts,where each serving isapproximately 1 cup (240 mL).
Calcium is often overlooked by many individuals,vegan or not. It is criticalforthe growth and maintenance of our bone health throughout our lifespan.There are other foodsbeyond fortified plant-based dairy products that provide calcium - albeit in lower amounts -such as dark leafy greens, tahini, and beans.To learn more about calcium, check out our calcium article.
Protein content in plant-based dairy can vary. Legume-based milks and yogurts such as those made from soy and pea have a similar protein content to cow's milks and yogurts. This is not true, though, for most other plant milks including oat, rice, and almond milks.There is no shortage of non-dairy options available andif your preference leads you to one with lower protein content, no sweat. There are plenty of other protein-rich options as discussed above to meet needs. Remember, this tool is meant to be adapted to fit your preferences!
Pro tip: the main goal of this section is to ensure your plant-based dairy is fortified with calcium.Check the label to be sure.
Supplements
Depending on each individual, their needs and theirintake, certain micronutrient supplements may be needed in addition to well-balanced meals. For those following a plant-based lifestyle, the most important are as follows.
Vitamin B12 is rarely found in plant-based foods. Due to this, thosefollowing a plant-based diet are advised to take a vitamin B12supplement. Readourvitamin B12articleto learn more on this topic.
Vitamin D is another nutrient to consider depending on where in the world you live, and this applies to vegans and non-vegans alike. If your region doesn't get a lot of sunlight,a vitamin Dsupplementis recommended. Learn how to getenough in our vitamin D article.
Pro tip: other supplements may also be beneficial, such as algae omega supplements. Discussing your individual needs with your physician or dietitian is recommended.
Putting it into practice
If you need help getting started in recognizingthe proportions on the plate, look forour interactive diagram under each PUL recipe. We've developed this toolto see how each recipe measures up to the plate method.
Summary
1. The plate method is a tool to help us visualize andcreate well-balanced meals that meet the majority of our nutrient needs without having to track numbers.
2. Learn each part of the plate method. The aim is to fill ½of the plate with veggies and fruits, ¼with grains and starches, and ¼with plant-based proteins. Include whole food fats and fortified plant-based dairy in the meal, on the side, or as a snack. Supplements may be needed.
3. This guide isdesigned to beadaptable to the types of foods that are accessible and enjoyable to each person.This way, it's practical andeasier to follow long-term.
4. Find the interactive plate methodunder each PUL recipe that is categorized as a "meal" or "breakfast". Use this tool to help you learn about each category and become comfortable with its use.
