The 50 Percent Rule: An Easy Way to Make Every Meal Healthier

There are many great tools available that make healthy eating and weight loss more manageable. Calorie counting apps, measuring cups, and activity trackers are some great examples. While each tool or method may not be a perfect fit for everyone, there is one simple strategy that you can use anyplace anytime. The 50 percent rule is where you aim to fill up half of your plate with veggies.

The 50 percent rule is easier than counting calories, because you don’t have to worry about the exact number of calories or macro nutrients you’re consuming. Instead you bring more balance to your meals by upping your intake of healthier, more nutrient dense foods.

Most people know or believe that vegetables are good for you. There are many health benefits that go along with eating a diet rich in veggies. Vegetables are full of vitamins, minerals, fiber, and phytonutrients. Dietary fiber can help with lowering cholesterol and is linked to lower rates of obesity and heart disease. Fiber can also give you more fullness (satiety) with your meals which can be helpful with portion control and overeating. Studies have also found that higher intake of dark leafy green vegetables lowers the risk of type 2 diabetes.

The American Institute for Cancer Research recommends including a variety of fruits and vegetables in your diet for cancer protection. Not smoking and maintaining a healthy weight are the two most important things you can do to lower your risk of cancer and eating more vegetables in your diet is a great way to help maintain a healthy weight.

Not all vegetables are created equal. They each provide different nutrients, so variety is key. Aim to fill up half of your plate with non starchy vegetables. Grains or starchier vegetables like corn, potatoes, and peas should instead comprise a smaller portion of your plate, just 25%, while the remaining 25% of your plate should be protein.

Non starchy vegetables

  • Artichokes
  • Asparagus
  • Bamboo shoots
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Brussels sprouts
  • Broccoli
  • Cabbage (green, bok choy, Chinese)
  • Carrots
  • Cauliflower
  • Celery
  • Chayote
  • Cucumber
  • Daikon
  • Eggplant
  • Greens (collard, kale, mustard, turnip)
  • Jicama
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Peppers
  • Radishes
  • Rutabaga
  • Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Sprouts
  • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Turnips
  • Water chestnuts

This week I challenge you to put the 50% rule to practice. All you need to do is literally eyeball your plate and make sure that half of it is covered with non starchy veggies. If you don’t eat a lot of vegetables normally, you can ease your way in by just applying the 50% rule to one meal a day. Be bold and adventurous by trying new vegetables and recipes that you haven’t before. Until next time.

Royally yours,

The Diet Duchess

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