4 Quarters

It’s all about portion control.

When you sit down for a meal, imagine dividing your plate into 4 equal parts.

1/2 plate = fill with nonstarchy vegetables like:

  • broccoli
  • carrots
  • cucumbers
  • salad
  • tomatoes


1/4 plate = protein:

  • meat
  • fish
  • poultry
  • tofu


1/4 plate = grains, starchy foods like:

  • rice
  • pasta
  • potatoes
  • corn
  • peas


Add a glass of nonfat milk and a small roll or piece of fruit and your meal is complete!

Children who build their plates this way will become healthy eaters for life. Make it fun, and remember, by following this model, you’re guaranteed stars on half of your child’s plate.

Jaica is a Web Community Specialist for the Guiding Stars Licensing Company. She is responsible for Internet marketing, community engagement and whatever else is cool and happening on the Interwebs. She designed the website and serves as editor for the Guiding Stars Blog. Jaica is also one of the founders of Social Media FTW.