It’s simple and effective for both managing diabetes and losing weight. Creating your plate lets you still choose the foods you want, but changes the portion sizes so you are getting larger portions of non-starchy vegetables and a smaller portion of starchy foods. When you are ready, you can try new foods within each food category. (ADA)
Try these six simple steps to get started:
- Using your dinner plate, put a line down the middle of the plate. Then on one side, cut it again so you will have three sections on your plate.
- Fill the largest section with non-starchy vegetables such as:
- spinach, carrots, lettuce, greens, cabbage, bok choy
- green beans, broccoli, cauliflower, tomatoes,
- vegetable juice, salsa, onion, cucumber, beets, okra,
- mushrooms, peppers, turnips
- Now in one of the small sections, put grains and starchy foods such as:
- whole grain breads, such as whole wheat or rye
- whole grain, high-fiberThe part of food that is hard to digest. Foods high in fiber take longer to digest and therefore affect your blood glucose more slowly (i.e. whole wheat bread, prunes and other vegetables)X cereal
- cooked cereal such as oatmeal, grits, hominy or cream of wheat
- rice, pasta, dal, tortillas
- cooked beans and peas, such as pinto beans or black-eyed peas
- potatoes, green peas, corn, lima beans, sweet potatoes, winter squash
- low-fatone of the three main nutrients in food. Foods that provide fat are butter, margarine, salad dressing, oil, nuts, meat, poultry, fish and some dairy products. 2. Excess calories are stored as body fat, providing the body with a reserve supply of energy and other functions.X crackers, snack chips, pretzels and light popcorn
- And then in the other small section, put your protein
- One of the three main nutrients in food. Foods that provide protein include meat, poultry, fish, cheese, milk, dairy products, eggs, and dried beans.
- Proteins are also used in the body for cell structure, hormones such as insulin, and other functions.X such as:
- chicken or turkey without the skin
- fish such as tuna, salmon, cod or catfish
- other seafood such as shrimp, clams, oysters, crab or mussels
- lean cuts of beef and pork such as sirloin or pork loin
- tofu, eggs, low-fat cheese
- Add a serving of fruit, a serving of dairy, or both as your meal plan allows.
To complete your meal, add a low-calorie unit representing the energy provided by food. Carbohydrate, protein, fat and alcohol provide calories in the diet. Carbohydrate and protein have 4 calories per gram, fat has 9 calories per gram, and alcohol has 7 calories per gram drink like water, unsweetened tea, or coffee.
Visit the American Diabetes Association for more information at http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate