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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:

  1. Put a line down the middle of your dinner plate. Cut it again on one side so you have three sections on your plate.
  2. Fill the largest section with non-starchy vegetables. You can find a list here.
  3. Put grains and starchy foods in one of the small sections. You can find a list here.
  4. Put your protein in the other small section. See a list here.
  5. Add a serving of fruit, a serving of dairy or both as your meal plan allows.
  6. Choose healthy fats in small amounts. For cooking, use oils. For salads, some healthy additions are nuts, seeds, avocado and vinaigrettes.
  7. Add a low-calorie drink like water, unsweetened tea or coffee to complete your meal.


Last Updated: 10/05/2018