Diabetes plate method

The diabetes plate method is a simple method to control and manage diabetes.

An important first step in managing your diabetes is to learning how to eat to control your glucose (sugar) level. The diabetes plate method is a method that allows you to consume larger portions of non-starchy vegetables and smaller portions of starchy foods and protein foods through five easy steps, according to the American Diabetes Association (ADA).

The first step is to draw 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.

The second step is to fill the largest section with non-starchy vegetables such as tomatoes, carrots, broccoli, cauliflower and leafy green vegetables.

The third step is to fill one of the smaller sections with starchy foods such as whole grain pasta, bread, rice or starchy vegetables such as peas, corn and potatoes or cooked beans such as pinto beans.

The fourth step is to fill the other small section with protein foods such as lean chicken, lean cuts of red meats, turkey, fish, eggs, tofu or cheese.

The fifth step is to include some dairy and fruit with your meal. You may do so by adding an eight ounce cup of non-fat or low-fat milk or yogurt and a piece of fruit or a half-cup of fruit salad.

It is very important to limit the height of the food on the plate to one inch. By following this method you won’t need any tools, just your plate and some healthy food. Once you get your portions under control, you can start trying new foods. Michigan State University Extension serves as a resource and offers programming in the areas of diabetes, such as Dining with Diabetes. To learn more about this method or to watch a short video, go to http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/

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