Creating A Healthy Plate
Plate Method
The amount of carbohydrates, proteins and fats food has can help control your blood glucose levels. The plate method helps you put together healthy meals in the right proportions. It also helps to spread carbohydrate content of the meal evenly within each meal
Not all plates are created equal, that's why it's important to use a 9-inch plate method when trying to satisfy hunger in a diabetes-friendly way.
Not all plates are created equal, that's why it's important to use a 9-inch plate method when trying to satisfy hunger in a diabetes-friendly way.
Food Groups And Serving Sizes
Fill half of your 9-inch plate with one to two servings of nonstarchy vegetables like spinach, green beans, beets, cauliflower, bell peppers, mushrooms, lettuce, celery, tomatoes and cucumbers.
Fill 1/4 of your plate with one serving (about 3-4 ounces) of fish, lean meat, or chicken.
Fill about 1/4 of the plate with one serving of starches like a small potato, 1/3 cup pasta, small bowl of soup or cereal, 1 slice bread, 1/3 English muffin, or 1/2 cup of beans, peas or corn.
You can double the starch if you skip the milk or fruit choice.
Have a small cup (4 ounces) of low-fat or nonfat milk.
Choose a small piece of fruit or small bowl of berries or melon. Examples: a small apple, small banana, a kiwi, a small orange, small peach, 1 cup of raspberries or strawberries, 3/4 cup of blueberries, or 15 grapes.
Snacks may or may not be needed based on your hunger level, blood glucose levels, and weight loss plans. Have a snack before bedtime if your blood glucose is less than 120 mg/dl.
This information is a summary from the "Your First Year with Diabetes" and is provided with the permission of the American Diabetes Association.
It is a comprehensive book and recommended by the American Diabetes Association for newly diagnosed individuals.
Click on the image to go to the American Diabetes Association bookstore.
Note: Care4life has no commercial interest in any of the books or resources it recommends.