Diabetes plate method
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EmailThe diabetes plate method is a simple method to control and manage diabetes.
A key part of managing your diabetes is learning how to eat to control your glucose (sugar) level. Focusing on non-starchy vegetables is essential, as they provide fiber, vitamins and minerals without causing a spike in blood glucose levels. The American Diabetes Association promotes the use of the diabetes plate method as a practical approach that allows you to consume larger portions of non-starchy vegetables and smaller portions of carbohydrate foods and protein foods through easy steps.
Follow these steps:
- Divide the Plate: Use a 9-inch plate. Start by drawing an imaginary line that divides your plate in half. Then draw another imaginary line that divides one of the sections in half. Now your plate is divided into three sections: a large section and two smaller sections.
- Fill the largest section: This part should be loaded with a colorful variety of non-starchy vegetables such as tomatoes, carrots, broccoli, peppers and leafy greens.
- Fill one smaller section: This section should include high-quality carbohydrate foods such as whole-grain versions of (pasta, bread, and rice), non-fat or low-fat dairy products (yogurt/milk), starchy vegetables (winter squash, peas, and potatoes), fruit and beans or legumes.
- Fill the other small section: This is where you put protein foods such as lean chicken, lean cuts of red meats, turkey, fish, eggs, tofu or low-fat cheese.
- Limit the height of the food on the plate to one inch.
By following this plate method, you will not need any special tools, just your plate and a variety of healthy foods. Once you get your portions under control, you can start trying new foods. This method also makes managing diabetes easier by taking the stress out of meal planning. To learn more about this method and explore recipes and meal planning ideas, visit ADA’s Diabetes Food Hub. Michigan State University Extension also serves as a resource and offers programming in the areas of diabetes and chronic disease self-management. Be sure to check out the free online health classes offered through MSU Extension.