The diabetic plate method is a wonderful way to simplify portions and healthy eating when preparing your meals! For best practices, a 9-inch diameter plate is recommended.
With this method you should cover half of your plate with non-starchy vegetables, raw or uncooked. These veggies help moderate carbohydrate intake during meals and add general healthy eating habits which leads to weight loss possibilities. Fill one quarter of your plate with healthy starches and grains, focusing on whole grains, beans, or starch veggies. Finally, fill the last quarter of your plate with lean protein. Your protein should be about the size of a deck of cards, and can include lean red meats, poultry, fish and vegetarian options such as tofu.
A serving of fruit and a serving of dairy can be included in the meal, or saved as a healthy snack between meals. Try to avoid sugary drinks like fruit juice, and opt for milk or yogurt for your dairy options.
When cooking, try to limit fat and carbohydrates by using healthier cooking styles (such as boiling instead of frying) and consider the sugar levels in condiments like pasta sauce, salad dressing, and other dipping sauces.
This method can also be used as a portion control reference when making a combined meal. For instance, use a plate to measure out your ingredients and then combine to create sandwiches/wraps, pasta dishes, or scrambles.
Sample Breakfast Plate
This sample breakfast includes a tomato salad for the vegetable portion, toast for the starch, and eggs and sausage as the protein.
Sample Lunch Plate
This sample lunch plate includes zucchini and carrot noodles for the vegetable portion, fried rice for the starch, and grilled chicken breast as the protein.
Sample Dinner Plate
This sample dinner plate includes grilled asparagus for the vegetable portion, roasted potatoes for the starch, and lean steak as the protein.
The diabetic plate method is not a one size fits all solution, but rather a great tool for anyone eating with diabetes. It can help a newly diagnosed person get accustomed to good eating habits, and helps simplify portion control and recommended foods to eat. Using this method can give anyone confidence to eat a variety of foods and allowing portions of favorite items as nothing is restricted, just properly portioned.
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