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 #:002 Boost The Fiber In Your Diet Dietary fiber has been shown to be beneficial to good health. An indigestible carbohydrate found in plant foods dietary fiber comes in two forms. One, insoluble fiber, may help prevent colon cancer. Good sources are whole grains, high-fiber cereals, fruits and vegetables. The other, soluble fiber helps lower blood cholesterol and especially important for diabetics, may help control blood glucose by slowing the digestion of dietary glucose. Soluble fiber is found in oats, legumes, fruits, and vegetables. Just a few changes can be incorporated for any lifestyle with ease. To boost fiber: 1. Include plenty of beans and lentils in meals. These members of the legume family-which also includes peas, soybeans, and peanuts-are loaded with protein and minerals. 2. If the peel on the fruit and vegetable is edible, leave it on for more fiber. 3. Opt for whole grain breads and crackers. To tell whether a product is high fiber, check the label. Make sure the first ingredient is whole wheat or another type of whole grain flour.

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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.