How to Build a Balanced Plate: The PARTY Plate Method
Introduction
When it comes to nourishing your body and thriving in your health goals, the way you build your plate matters and can be a really helpful and accessible starting point if you are looking to make changes. That’s why I developed the PARTY Plate method—a simple, intentional approach to creating balanced, satisfying meals without the need to stress over counting calories or tracking macros. The PARTY Plate is about enjoying your food while ensuring you’re getting the nutrients your body needs to feel its best.
What is a PARTY Plate?
The PARTY Plate is a fun and easy tool to help you check in with yourself at mealtime. It’s an acronym designed to remind you of the key elements of a balanced meal. By following the PARTY Plate method, you’ll find that making healthy choices becomes second nature, and you'll be more in tune with your body's needs.
Visualize Your PARTY Plate:
To make it even easier to build your balanced meals, here’s a visual guide to the PARTY Plate method. Keep this in mind as we break down each component to help you create balanced, nourishing meals with ease.
Breaking Down the PARTY Plate
P - Prioritize Protein
Protein is the foundation of the PARTY Plate because it plays a crucial role in almost every function of the body. This doesn’t mean it takes up the majority of your plate, it simply means it is the foundation It helps to balance your hormones, maintain muscle mass, support your metabolism, and keep you feeling full and satisfied. At every meal, aim to include a serving of high-quality protein, such as lean meats, eggs, fish, or plant-based sources like tofu. “Prioritize” doesn’t mean that protein needs to take up the majority of your plate or your calories; it simply means it is the foundation that supports the other elements of your meal by helping to stabilize your blood sugar and providing the building blocks your body needs for growth and repair.
A - Add Healthy Fat
Healthy fats are essential for a well-functioning body. They help absorb fat-soluble vitamins, support hormone production, and make your food taste delicious. Adding a small amount of fat to your meals can enhance satiety and satisfaction, making it easier to stick to your health goals. Think avocados, nuts, seeds, olive oil, fatty fish like salmon, high-quality dairy, etc. However, if you’re already using cooking fats or eating fatty proteins, additional fats might not be necessary.
R - Reduce Refined, Ultra-Processed Carbs
Carbohydrates are your body’s primary energy source, but not all carbs are created equal. Focus on complex carbs that are rich in fiber and nutrients, like sweet potatoes, white potatoes, legumes, quinoa, fruits, squash, beets, and other starchy vegetables. These carbs provide sustained energy and support digestive health. While it’s not about eliminating refined or simple carbs, they have their place, it’s important to prioritize whole, complex carbs to stabilize your energy levels and avoid blood sugar spikes.
T - Tons of Colorful, Nutrient-Dense, Non-Starchy Veggies
Non-starchy vegetables should make up a significant portion of your plate. These veggies are low in calories but packed with fiber, vitamins, and minerals. They’re essential for supporting digestion, reducing inflammation, and providing the micronutrients your body needs to thrive. Think leafy greens, bell peppers, broccoli, cauliflower, and other colorful veggies. Fill your plate with these to add volume, flavor, and nutrition.
Y - Yum! Add Flavor.
The final component of the PARTY Plate is all about enjoyment. Your food should be flavorful and something you look forward to eating. Use herbs, spices, sauces, and marinades to make your meals delicious. Pleasure at your meals and enjoying your food is key to creating sustainable, healthy eating habits. When your meals taste great, you’re more likely to stick with your health goals and feel satisfied at every meal.
Why the PARTY Plate?
The PARTY Plate method simplifies healthy eating by focusing on balance, variety, and enjoyment. It’s not just about nutrition; it’s about making mealtime a positive and empowered experience. By following this method, you can build nourishing, balanced plates that support your health without the need for strict dieting, arbitrary restriction, or complex rules.
How Much Should You Eat?
While the PARTY Plate provides a great visual guide, you might be wondering about portions and serving sizes. There are a great number of variables that can impact quantities, serving sizes and macronutrient ratios for each individual, but here’s a simple way to get started:
Protein: Aim for at least one palm-sized portion at each meal, which is about 20-30 grams of protein. Depending on your goals, it may be more like 1.5 to 2 palm-sized servings. For snacks, a serving could be around 10-15 grams.
Healthy Fats: A thumb-sized portion per meal is typically sufficient for most individuals. If your meal includes fatty proteins or you cook with oils, you may not need to add additional fats to the meal.
Carbohydrates: For non-starchy, colorful veggies, aim for two fistfuls. For starchy carbs, like grains, legumes, or root vegetables, one to two handfuls per meal is a good starting point, again depending on your goals. Snacks might include 10-20 grams of carbs.
How to Get Started
Visualize Your Plate:
As you prepare your meals, use the PARTY Plate components as a visual guide. This will help you ensure you’re getting a good balance of protein, fats, carbs, fruits, and veggies.Experiment with Flavors:
Don’t be afraid to try new seasonings, sauces, or cooking methods to make your meals more enjoyable. The Y in PARTY is all about finding pleasure and joy in your food.Adjust to Your Needs:
Everyone’s nutritional needs are different. Use the PARTY Plate as a flexible framework and adjust the portions of each component to suit your individual goals, whether that’s building muscle, losing fat, or simply maintaining your health.
Ready to Take Your Nutrition to the Next Level?
Eating well doesn’t have to be complicated. With the PARTY Plate method, you can create balanced, nourishing meals that help you thrive and make every mealtime something to celebrate. Start using the PARTY Plate today, and you’ll soon find that healthy eating feels less like a chore and more like a daily celebration.
If you’re looking for personalized support to reach your health goals, consider working with me 1:1 through my Coaching Program. Together, we’ll create a customized plan that’s tailored to your unique needs and lifestyle.
For those who prefer a structured yet self-paced approach, my Empowered Nourishment Program is designed to guide you through the foundations of nutrition, helping you build a personalized nutrition plan with sustainable habits that last.
Choose the path that suits you best, and we can make your journey to better health a reality—whether it’s with the personalized guidance of 1:1 coaching or the flexibility of my self-guided program.