The healthy plate method with diabetes

Do you ever wonder if you’re eating the right amount of food to help manage your diabetes? The healthy plate method is a simple way to enjoy balanced meals — without any measuring or counting.

Create your plate

1. Use a 9-inch plate. 
2. Fill one-half of your plate with non-starchy vegetables (like broccoli, carrots, or leafy greens).
3. Fill one-quarter with lean protein (like chicken, fish, turkey, or tofu).
4. Fill the last quarter with whole grains, starchy foods, and fruit (like brown rice, whole-wheat bread,  or berries).

You can add a small serving of dairy, such as milk or yogurt, as part of your carbohydrate portion. Unsweetened dairy alternatives, such as soy or almond milk, also count as carbohydrate foods. Cheese, like cottage cheese or low-fat cheese, counts toward your protein portion. Include a little healthy fat such as olive oil or avocado. Avoid processed seed oils like soybean or corn oil when possible.  Season your meals with herbs, spices, or lemon juice instead of salt to help limit sodium.

Try this method when you eat out at restaurants, go to holiday gatherings, or cook at home.

Mix and match your meals

Choose items from each column to build a balanced meal. Aim to fill one-half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with whole grains, fruit, or starchy vegetables.

Non-starchy vegetables (one-half of your plate)

• Asparagus
• Green beans
• Celery
• Mixed salad greens
• Carrot sticks and radishes
• Roasted broccoli and cauliflower
• Diced green and red bell peppers
• Bok choy

Lean protein (one-quarter of your plate)

• Baked fish  
• Grilled shrimp
• Tuna canned in water
• Low-fat cheese or cottage cheese
• Skinless chicken breast (about half)
• Skinless turkey (breast or cutlet)
• Egg substitute (scrambled)
• Tofu

Whole grains, starchy foods, and fruit (one-quarter of your plate)

• Whole-wheat crackers
• Garbanzo beans (chickpeas)
• Cooked wild rice
• Whole-grain bread
• Cooked brown rice
• Orange slices
• Apple slices

Bottom line

Whether you’re at home or on the go, the healthy plate method can help you find a simple, healthy way to eat — every day.