With your financial support, we can advance our mission to prevent and cure diabetes and to improve the lives of all people affected by diabetes. The ADA is the leading voluntary health organization fighting to bend the curve on the diabetes epidemic and help people living with diabetes thrive. If you found this article helpful in your diabetes journey, please consider supporting the American Diabetes Association (ADA). Stick to just 1 or 2 slices and serve with a side salad so that half your meal is nonstarchy vegetables. So, to build a pizza using the plate method, choose thin crust to reduce the portion of carbohydrates and top it with lots of vegetables instead of meat (or choose a lean meat). Try to prepare combination dishes with the same proportions as the plate. Just identify the different foods in the dish and think about where they would fit in the plate.įor example, in a slice of pizza, the crust would be the carbohydrate food, the cheese and any meats on top would be the protein foods, and the tomato sauce and any vegetables on top would be the nonstarchy vegetables. You can still use the plate method when preparing and portioning combination foods. Many dishes combine the different food types together, like soups, casseroles, sandwiches, pizza, pasta, etc. Our meals don’t always fit neatly into the sections of the plate. Flavored water or sparkling water without added sugar.Other zero- or low-calorie drink options include: Water is the best choice because it contains no calories or carbohydrates and has no effect on blood sugar. soy milk) Looking for more inspiration? Check out this article for more tips and recipes for meal planning with the plate method. Starchy vegetables such as acorn squash, butternut squash, green peas, parsnips, plantain, potato, pumpkin, and sweet potato/yamīeans and legumes such as black, kidney, pinto, and garbanzo beansĭairy products like milk, yogurt, and milk substitutes (i.e. Whole grains such as brown rice, bulgur, oats/oatmeal, polenta, popcorn, quinoa, and whole grain products (bread, pasta, tortillas) Limiting your portion of carbohydrate foods to one quarter of your plate can help keep blood sugars from rising too high after meals. These foods have the greatest effect on blood sugar. Fill one quarter of your plate with carbohydrate foodsįoods that are higher in carbohydrate include grains, starchy vegetables, beans and legumes, fruit, yogurt, and milk. Lean pork cuts such as center loin chop or tenderloinģ.Lean beef cuts such as chuck, round, sirloin, flank, or tenderloin.Shellfish like shrimp, scallops, clams, mussels, or lobster. Fish like salmon, cod, tuna, tilapia, or swordfish.Keep in mind that some plant-based protein foods (like beans and legumes) are also high in carbohydrates. Lean proteins are lower in fat and saturated fat, making them a healthier choice. Proteins foods (especially those from animal sources) usually contain saturated fat, which may increase your risk of heart disease. Fill one quarter of your plate with lean protein foodsįoods high in protein such as fish, chicken, lean beef, soy products, and cheese are all considered “protein foods.” Squash such as zucchini, yellow squash, chayote, spaghetti squashĢ.Salad greens such as lettuce, spinach, arugula, endive, and other salad mixes.Peppers such as bell peppers and hot peppers.Green beans, pea pods, snow peas, and sugar snap peas.Leafy greens such as kale, collards, mustard greens, or Swiss Chard.Cabbage (green, red, napa, bok choy, chinese).Filling half your plate with nonstarchy vegetables means you will get plenty of servings of these superfoods. They are also high in vitamins, minerals, and fiber, making them an important part of a healthy diet. Nonstarchy vegetables are lower in carbohydrate, so they do not raise blood sugar very much. Fill half your plate with nonstarchy vegetables. Now that you have the right plate, it’s time to fill it! Imagine two lines drawn on your plate breaking it up into three sections:ġ. Or, if your dinner plates have a lip or artwork inside the edge, use that as a border for filling your plate. If your dinner plates are larger than this, try using a smaller salad or dessert plate for your meals. Need help planning meals? Create a free account with Diabetes Food Hub to start saving recipes and using our meal planner! The size of our plate usually determines the size of our portions, so you want to start with a reasonably sized plate-we recommend about 9 inches across. To start out, you need a plate that is not too big.
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