What is the Diabetes Plate Method?
The diabetes plate method was developed by the American Diabetes Association and is a simple and effective way to manage blood sugar levels for individuals with diabetes. It involves visually dividing a standard dinner plate into specific portions of different food groups. These portions typically include non-starchy vegetables, lean proteins, whole grains, or fruit. By following the plate method, individuals with diabetes can create balanced and nutritious meals that help control their blood sugar levels.
To use the plate method, follow these steps:
- Start by visualizing a standard dinner plate, which is about 9 inches in diameter. If your plate is larger, leave a border around the outside of a plate.
- Fill half of the plate with non-starchy vegetables like broccoli, spinach, or cauliflower.
- Divide the other half of the plate into two sections:
- In one section, add a serving of lean protein foods like chicken, fish, tofu, or beans.
- In the other section, include a serving of carbohydrates such as rice, quinoa, potatoes, or bread.
- If you are enjoying a vegetarian meal that combines both protein and carbohydrate foods (ex rice and beans, cheese pizza), combine these 2 sections on your plate so 1/2 is filled with this food, and the other half with vegetables, like a salad or sauteed green beans.
- Enjoy your balanced and nutritious plate, which helps manage blood sugar levels.
Alternatively, if you would prefer to use a bowl, you can also start with adding carbohydrate first, followed by vegetables, then protein and enjoy your meal in this way!
List of foods per plate section
Protein Foods (3-4 ounces per meal) | Carbohydrates (30-60g per meal OR 1/2-1cup) | Non-Starchy Vegetables (at least 1/2-1 cup per meal) |
Chicken | Rice (brown, white, wild) | Broccoli |
Fish (salmon, tuna, mackerel, cod, tilapia, etc) | Quinoa | Spinach |
Tofu | Potatoes (white, red, yellow) | Cauliflower |
Beans, lentils, edamame | Sweet Potatoes | Bell peppers |
Shellfish (shrimp, scallops, lobster, clams, mussels, etc) | Winter squash (butternut, acorn) | Asparagus |
Cheese, cottage cheese | Bread (white, whole wheat, rye, sourdough, multigrain, etc) | Cabbage (red, green, napa, Chinese, bok choy) |
Pork | Pasta | Cucumber |
Beef | Pumpkin | Eggplant |
Yogurt | Peas | Leafy greens (kale, arugula, mustard greens, Swiss chard |
Nuts, seeds | Corn | Peppers (all varieties) |
Eggs | Popcorn | Okra |
Meat Substitues | Tortilla (1 flour or 2-3 corn) | Green beans |
Turnips | Mushrooms | |
Fruit (apples, oranges, pineapple, etc) | Tomatoes | |
Plantains | Zucchini, yellow squash | |
Carrots | ||
Spaghetti squash | ||
Salad kit | ||
Coleslaw/Slaw kit | ||
Hearts of Palm |
Blood Sugar Friendly Snack Ideas
Cheese + Whole Grain Crackers | Grapes + Mozzarella cheese |
Veggies + Hummus | Greek Yogurt + Mixed Nuts |
Apple Slice + Nut butter | Hard Boiled Egg + Whole Grain Toast |
Remember to work with a healthcare professional or a registered dietitian to determine the appropriate portion sizes and specific dietary needs based on your individual condition.