Diabetes: How To Build Your Plate | NYP (2024)

FAQs

Diabetes: How To Build Your Plate | NYP? ›

Fill half your plate with non-starchy vegetables, one-fourth of the plate with protein, and the last one-fourth with grains or starchy vegetables. On the side, use a half cup for fruit and one cup for your dairy or dairy alternative.

Start with a nine-inch plate and fill half with non-starchy veggies, one-quarter with lean proteins, and one-quarter with and quality carbs like starchy vegetables, fruits, whole grains, or low-fat dairy.

To create meals using the Diabetes Plate Method, simply fill half your plate with nonstarchy vegetables, a quarter with lean protein, and one quarter with carbohydrate foods like whole grains, starchy vegetables, or fruit. Here are some sample plates to help you get started!

Start Simple with MyPlate. Make half your plate fruits and vegetables: focus on whole fruits. Make half your plate fruits and vegetables: vary your veggies. Make half your grains whole grains.

Fill 1/4 of the plate with grains, starchy vegetables, or beans and lentils. Choose whole grains such as brown rice or quinoa which are rich in vitamins, minerals, and fiber. Beans and lentils contain both starch and protein with good amounts of fiber.

You avoid eating simple carbs (such as sweets), saturated fats, and most meat-based protein. The diet can be hard for some people to follow for a long time because it's very low-fat (less than 10% of your daily calories), but you can find some meal plans with a bit more flexibility.

Put non-starchy vegetables on half your plate. Add protein foods, like meat or meat substitutes, on a fourth of the plate. Put carbohydrate foods, like grains, starchy vegetables, beans, fruit, and milk and yogurt, on the final fourth of the plate. Choose water or another low-calorie beverage to drink with your meal.

Fill one-fourth of each plate of food with nutritious, protein-rich foods. Fill one-fourth of your plate with fiber-rich carbohydrates and/or heart-healthy fats. Add three servings of dairy foods or calcium-rich alternatives. Eat fruit 1-3 times per day.

Take your plate and divide it visually into 40%, 40%, and 20%. That's 40% protein, 40% fibrous carbs and 20% starchy carbs. Simple. Remember, protein intake can be from either plant or animal sources, so it's OK if you're following a vegan diet.

Aim for meals made up of 2/3 or more vegetables, fruits, whole grains or beans. In other words, most of your plate should be filled with plant-based foods. The remaining 1/3 or less of your meal can be made up of animal protein. But choose those wisely.

What should diabetics drink first thing in the morning? ›

Water is the best all-round drink. If your family likes flavoured waters, make your own by adding a squeeze of lemon or lime, or strawberries.

The main differences between the two are that the Diabetes Plate Method does not include a separate section of the plate for fruits or dairy; these things are included in the carbohydrate section. (Foods that are higher in carbohydrates have the greatest effect on blood sugar, causing it to rise after a meal.)

Take your plate and divide it visually into 40%, 40%, and 20%. That's 40% protein, 40% fibrous carbs and 20% starchy carbs. Simple. Remember, protein intake can be from either plant or animal sources, so it's OK if you're following a vegan diet.

Balance carbs with fiber and protein in each meal. This is easy if you use the plate method. Make half of your plate vegetables, a quarter of your plate a carb like brown rice, black beans, or whole-wheat pasta, and the other quarter of your plate a healthy protein like chicken breast, fish, lean meat, or tofu.