BETTER BALANCER :
This approach offers a lot of food variety (flavor and texture) and a wide spectrum of food choices. It typically offers smaller portions of a wide variety of foods, which can help you feel full.
This approach offers a lot of lean meat, fish, cheese, and eggs while limiting the consumption of refined carbohydrates like breads, pastas and sweets. This plan is right in the middle when it comes to carbs, so your body will be properly fueled with healthy whole-grain sources such as multigrain tortillas, oatmeal, and whole-grain pasta, plus starchy vegetables like squash, peas, and potatoes. It typically offers larger portions of protein foods too, from sources such as egg whites, cottage cheese and a variety of lean meats.
This approach focuses on fruits, vegetables and whole grain foods. Because protein from meat is typically higher in fat, it offers less meat and high-fat protein sources such as cheese and eggs, with an emphasis on plant and vegetable proteins, such as legumes. This plan offers the highest proportion of filling whole-grain rice, pasta, and food such as bread and crackers. It also offers a larger volume of food, which can help you feel full