Create Your Plate
Date: 10/11/18
Finding out you are at high risk for type 2 diabetes can be a lot to take in. You may be concerned about what to eat.
The key is to know how to eat a healthy meal. The American Diabetes Association has a tool to help. It’s called Create Your Plate. It helps you manage your blood glucose levels and lose weight.
Try these seven steps to get started:
- Put a line down the middle of your dinner plate. Cut it again on one side so you have three sections on your plate.
- Fill the largest section with non-starchy vegetables. You can find a list here.
- Put grains and starchy foods in one of the small sections. You can find a list here.
- Put your protein in the other small section. See a list here.
- Add a serving of fruit, a serving of dairy or both as your meal plan allows.
- Choose healthy fats in small amounts. For cooking, use oils. For salads, some healthy additions are nuts, seeds, avocado and vinaigrettes.
- Add a low-calorie drink like water, unsweetened tea or coffee to complete your meal.