Individuals with diabetes, according to the National Diabetes Information Clearinghouse, lack insulin or have a poor physiological response to insulin. Since insulin functions to move glucose into body cells, those with diabetes experience a buildup of glucose in the blood that causes symptoms such as fatigue, frequent urination, increased thirst and hunger, and slow healing of wounds. Those with diabetes are recommended to reduce overall intake of simple carbohydrates such as sweets, sugar-sweetened beverages, and starchy foods such as pasta and rice. An easy way for those with diabetes to control their carbohydrate intake is through the plate method, which helps individuals to portion their meals appropriately.
About the Plate Method
According to the American Diabetes Association, the plate method is a way for those with diabetes to portion their food so they consume more non-starchy vegetables and less starchy foods at each meal. The plate method involves dividing an average 9-inch dinner plate in three sections. Half the dinner plate is filled with non-starchy vegetables, 1/4 of the plate is filled with protein-rich food, and 1/4 of the plate is filled with starches or starchy vegetables. According to the University of Wisconsin Health System, a half cup serving of fruit and 1 cup of milk may be placed outside of the plate as an acceptable addition to the plated meal, in addition to 2 tsp. of margarine or oil, or 1 tbsp. of salad dressing. Meals may also be consumed with sugar-free beverages such as water, unsweetened tea or coffee.
One-half Vegetables
The section of the plate method serving plate that constitutes vegetables may include up to 2 cups of salad greens, 1 cup cooked non-starchy vegetables such as broccoli, cauliflower, or green beans, or a variety of raw non-starchy vegetables such as cucumber, tomato slices, baby carrots or celery sticks. Other non-starchy vegetables that may be eaten on this portion of the plate include spinach, cooked carrots, cabbage, bok choy, salsa, onion, beets, okra, mushrooms, peppers, or turnips.
One-fourth Protein
The section of the plate method serving plate that constitutes protein may include up to a 3 oz. serving of lean meat or protein, according to the University of Wisconsin Health System. This may include fish, other seafood such as shrimp or crab, lean meats such as chicken, turkey, pork, or beef, or alternative protein sources such as tofu, eggs or low-fat cheese.
One-fourth Starch
The section of the plate method serving plate that constitutes starch may include up to 30 g of carbohydrate, according to the University of Wisconsin Health System. This may include two slices of bread, one 7 to 8 inch flour tortilla, 1 cup of pasta or rice, one small baked potato, 1 cup of starchy vegetables such as corn, peas or sweet potato. Other starchy foods that may be included on this portion of the plate include cooked cereal such as oatmeal, grits, hominy, or cream of wheat, dal, cooked beans such as pinto beans or black-eyed peas, lima beans, squash, low-fat crackers, pretzels or popcorn.
Examples of Healthy Plates
For breakfast, a healthy plate may include 1 cup of oatmeal prepared with 1 cup of low-fat milk, 4 oz. orange juice, and one hard-boiled egg. For lunch, a healthy plate may include a sandwich made from two slices of whole-wheat bread, 2 oz. turkey breast, alongside 2 cups of salad greens. For dinner, a healthy plate may include 1 cup of pasta, 1/2 cup of tomato sauce, and 2 oz. of lean beef. Another alternative could be a 3 oz. skinless chicken breast, one small baked potato, and 1 cup of green beans.
References
- National Diabetes Information Clearinghouse: What I Need to Know about Eating and Diabetes
- dLife.com: New Year, New Eating (The Plate Method)
- American Diabetes Association: Create Your Plate
- National Diabetes Information Clearinghouse: Diabetes Overview
- Colorado State University Extension: Diet and Diabetes
- University of Wisconsin Health: Managing Your Diabetes: Plate Method
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