Take it to Heart Nutrition: How to Fill Your Plate - Spokane, North Idaho News & Weather KHQ.com

Take it to Heart Nutrition: How to Fill Your Plate

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Sandy Zobell is a registered dietetic technician who has worked at Deaconess Medical Center for 18 years. She is a nutrition educator who is part of a team of nutrition professionals responsible for the clinical nutrition care of patients. Sandy is our featured dietician for the "Take it to Heart" spots you see on KHQ. Here, she provides in depth information about the topics she covers on TV.

What is the traditional way most people have been taught to fill up their dinner plate?

Sandy: Heavy portions... protein foods especially red meat in the American diet, heavy refined  carb loads, quite light on the "colors" of the plate, meaning  few veggies. High in added fats and salt.

What can people do to fill up their plate in a heart healthy way?

Sandy: Use a 9" dinner plate.  Fill half that plate with non-starchy vegetables w/lots of deep color.  Fill ¼ of the plate with a lean protein choice. Complete filling the last ¼ of the plate with a whole grain "starch".

What do you recommend as sources of lean protein and whole grain starch?

Sandy:  Skinless chicken or turkey breast, baked or broiled fish - salmon is quite heart healthy! Beans and legumes. Even lean, trimmed red meat but no more than twice weekly on the red meat!  Red meat includes beef, pork, lamb and veal. Whole grain pasta, brown rice, legumes and beans, whole grain bread/ dinner roll.  Even a baked potato/sweet potato with the skin on can do.
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