Plato method
The plate method is an easy and effective way to control its glucose levels and lose weight.With this method, you can fill your dish with more vegetables without starch and smaller portions of proteins and vegetables with starch.To achieve this, you don't need any special tool!
The American Diabetes Association launched this new interactive tool of the plate method to help people prepare the balanced foods they love to better control diabetes.
You can practice with this interactive tool.The combinations of healthy foods are endless!
Create your dish
Menu
Protein
Vegetables with starch
Vegetables without starch
Fruit
Drink
Seven easy steps in the plate method
It is simple and effective to control diabetes and lose weight.The plate method allows you to continue choosing the food you want, but changes the size of the portions, so that you eat larger vegetable portions without starch and a smaller portion of starch food.When ready, you can try new foods in each category of food.
Try these seven simple steps to start:
Using your dinner dish, draw a line from top to the middle of the plate.Then divide the left half again, in the middle, so that the dish is divided into three sections.
Fill the largest section with vegetables without starch, such as:
spinach, carrot, lettuce, vegetables, cabbage, china or bok choy, vanitas, broccoli, cauliflor, tomatoes
vegetable juice, sauce, onion, cucumber, betarraga or beet,
Mushrooms, peppers, turnip
Now, in one of the smallest sections, put grains and food with starch such as:
whole grain bread, as wheat or integral rye
whole grain cereal and high fiber content
cooked cereal like oatmeal, corn, corn or semolina semol
rice, noodles, lentil soup,
cooked harvests and peas,
potatoes, peas, corn, pallares, potato, pumpkin or pumpkin
cookies and chips with low fat, pretzels and popcorn without fat
And then, in the other small section, put a protein as:
Chicken or Skinless Turkey
fish like tuna, salmon, cod
seafood such as shrimp, clams, oysters, crab or mussels
Maggos of meat, pork or pork like sirloin or loin
Tofu, eggs, low fat cheese
Add a portion of fruit, dairy product, or both if your plan allows it.
Choose healthy fats in small quantities.Use oils for cooking.You can add to salads some healthy ingredients such as dried fruits, seeds, avocados and dressing.
To complete your dish, add to drink low calorie drinks such as water, coffee or sugar without tea.