The Plate Method:

A way to improve your health and trim your waistline for better diabetes management is to change the proportions of food on your plate. This visual dietary control is referred to as The PLATE METHOD. With the Plate Method, you will reshape your meals, making them higher in fiber and lower in saturated fat, cholesterol, and carbohydrates.

 

What is The Plate Method?

One method for planning meals is the Plate Method which requires no measuring.

Use this visual plate (above) to improve understanding and encourage portion control when eating your meals.

Controlling Your Food Portions:

When filling your plate, be sure to pay attention to serving sizes. Keep in mind that these servings are only a guide. You should test your blood sugars 2 hours after your first bite of food.

If your blood sugar level is at or below 160mg/dl, then you are eating the appropriate amount of food. However, if your blood sugar is above 160mg/dl, you should decrease the amount of carbohydrates on your plate.

  • Vegetables: Fill half your plate with approximately 1 cup or more non-starchy vegetables such as lettuce, cabbage, cucumbers, peppers, mushrooms, onions, garlic, beets, green beans, broccoli, celery, carrots, cauliflower and tomatoes. An easy way to meet this requirement is to eat a small salad along with your side vegetable.
  • Carbohydrates: When done appropriately, your plate should provide approximately 45 to 60 grams of carbohydrates, equivalent to 3 or 4 carbohydrate choices (1 carbohydrate choice equals 15 grams of carbohydrates). Carbohydrates are all types of grains, legumes, fruits, starchy vegetables, and dairy. Choose whole grains over processed, refined grains.
  • Lean Protein: The protein section should provide about 3 ounces of meat, poultry, fish, nuts/seeds, or meat replacements. The serving should be the same dimensions as a deck of cards. Other high protein foods which are the equivalent to 3 ounces cooked lean meat include: 1 to 2 eggs, 2 tablespoons peanut butter, 1/3 cup nuts, and 2 ounces cheese.

 

Health Tip #:004

Cut The Fat Out of Your Diet

To reduce the risk of heart disease, health experts recommend a diet with no more the 30 percent of daily calories from fat, fewer than 10 percent of calories from saturated fat, and no more than 300 milligrams of cholesterol. This is especially important for people with diabetes because they have a greater risk of heart disease.

Here are some tips for cutting the fat in meals:

  • Avoid high-fat foods, such as fatty meats, whole milk dairy products, stick margarine, butter, and rich desserts.
  • Look for reduced-fat or fat-free products at the supermarket, but analyze them carefully. Some may fit into a diabetic meal plan. Others may reduce or eliminate fat but add sugars or starches that could throw off your carbohydrate count.
  • Trim all visible fat from meats or poultry. Remove the skin from poultry.
  • Use tuna packed in water, not oil.
  • Bake, broil. Grill, poach, steam, or microwave foods instead of frying.
  • Omit the butter, margarine, or cooking oil called for in package directions when cooking rice or pasta.
  • Select frozen vegetables made without butter or sauces.
  • When browning meat, coat the cold pan with nonstick cooking spray and skip, or use less, cooking oil.
  • Reduce cholesterol by substituting two egg whites or ΒΌ cup egg substitute for one whole egg in recipes.

With these simple changes you can make a healthy difference in the long run for you and your family as well.

Better Living Now is a proud supporter of the Juvenile Diabetes Research Foundation:


© 2007 by Vanderbilt University

Reference: American Diabetes Association:

Reference: American Diabetes Association:



There are 23.6 million children and adults in the US with diabetes -- 5.7 million people are undiagnosed and 57 million have a condition called pre-diabetes.

Take this test to see if you are at risk for having or developing type 2 diabetes.