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Do you know about the diabetes plate method?

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Do you know about the diabetes plate method?

The diabetes plate method is an easy way to plan your meals without counting. You can do it at home, at work, or when you go out to eat.

It’s simple! First, start with a 9” (your standard size) plate and imagine the face of a clock. Next, draw an imaginary line through the middle, from the top to the bottom (where 12 and 6 o’clock would be).  One side of this plate can now be filled with nonstarchy vegetables, like:

  • Broccoli
  • Carrots
  • Greens
  • Peppers
  • Tomatoes
  • Green beans1

Next, draw a second imaginary line across the other side of the open plate where 3 o’clock would be. The top part of this section can be filled with carbohydrate foods, like:

  • Brown rice
  • Oatmeal
  • Whole wheat bread
  • Corn
  • Peas
  • Potatoes
  • Beans
  • Lentils
  • Fruit1

Finally, the bottom and last part of the plate can be filled with proteins, like:

  • Chicken
  • Fish
  • Lean beef
  • Eggs1

This method is a great way to help you plan your portions! The important points to remember are:

  • Fill half of your plate with nonstarchy veggies.
  • Fill a quarter of your plate with protein.
  • Fill a quarter of your plate with grains or starchy veggies, add a serving of fruit, milk and/or yogurt, as your meal plan allows.
  • Choose water or a 0-calorie drink.
  • Choose healthy fats like avocadoes or cooking with olive oil.1

1 Hamilton L. “How to Create Your Plate.” Diabetes Forecast. November 2015. http://www.diabetesforecast.org/2015/adm/diabetes-plate-method/how-to-create-your-plate.html