The PB3 plate has three main components:

  1. Fruits and Vegetables (F/V)
  2. Legumes, Nuts and Seeds (L/N/S)
  3. Grains and Starches (G/S)

Unlike other plate models, these three components each take up 1/3 of the plate. Why don't we dedicate 1/2 of the plate to produce like the other models? Because of calorie density.

While we want PBJs to eat plenty of F/V, we don't want them to fill up so much that they don't have room for more high-calorie, nutrient-rich items from the other categories.

In addition to the core "3" we also call out nutrients of importance from each category.

  1. Vitamin-C rich foods in F/V to help with iron absorption
  2. Calcium-rich foods in both the F/V and L/N/S section
  3. Omega-3 ALA-rich foods in L/N/S
  4. Iron in all three categories.
  5. Fat is in the middle because it can be found in all three categories and easily added to these foods during cooking.
  6. On the side, we have optional supplements that are often necessary in plant-based diets; B12 is a must if your child is vegan and not getting B12 through fortified foods, like soy milk.
  7. Soy milk on the side as an easy source of protein, fat and micronutrients.

 

**This content is trademarked by Plant-Based Juniors (TM). You are welcome to share the plate, but all credit and tagging must be given to Plant-Based Juniors.