Nutrition experts say reducing the size of our plates can help us eat less. Makes sense. Less food, less to eat. But plate size is not everything. What we put on that smaller plate has a lot to do with eating less -- and protecting our health more.

Did you know there's a whole portion control system that can help guide our eating efforts? One system, the New American Plate, is built on the foundation of eating on a plate eight or nine inches in diameter. Two-thirds of that plate should be filled with plant foods -- like fruits, veggies, whole grains, and beans -- and one-third should contain animal protein. Seafood, poultry, and red meat satisfy this category. If you want to lose weight, cut portion sizes but keep proportions the same.

A second system, the Idaho Plate Method, has been used for more than 10 years for those trying to manage type 2 diabetes. It works like this: Divide your plate into quarters. Fill half with non-starchy vegetables, one quarter with grains or starchy veggies, and one quarter with animal protein. Then add one dairy item and a fruit serving. Keep the height of your food to about one-half inch.

Both plate methods are equally effective at moving people away from the huge piece of meat in the middle of plate, with tiny portions of peas on the side.

Take your pick. Which do you like better?