Seven Simple Steps to “Create Your Plate”

Basing your meals on the government’s MyPlate is a simple and effective way to both manage diabetes and lose weight. The first step in the right direction towards healthy eating, “Create your plate” lets you still choose the foods you want, but changes the portion sizes so you are getting larger portions of non-starchy high-nutrient vegetables and a smaller portion of starchy and higher calorie foods. When you are ready, you can try new foods within each food category and expand your healthy eating goals. 

myplate_yellow

Try these seven steps to get started:

  1. Using your dinner plate, put a line down the middle of the plate. Then on one side, cut it again so you will have three sections on your plate.
  2. Fill the largest section with non-starchy vegetables such as:
    • spinach, carrots, lettuce, greens, cabbage, bok choy
    • green beans, broccoli, cauliflower, tomatoes,
    • vegetable juice, salsa, onion, cucumber, beets, okra,
    • mushrooms, peppers, turnips
  3. Now in one of the small sections, put grains and starchy foods such as:
    • whole grain breads, such as whole wheat or rye
    • whole grain, high-fiber cereal
    • cooked cereal such as oatmeal, grits, hominy or cream of wheat
    • rice, pasta, dal, tortillas
    • cooked beans and peas, such as pinto beans or black-eyed peas
    • potatoes, green peas, corn, lima beans, sweet potatoes, winter squash
    • low-fat crackers, snack chips, pretzels and light popcorn
  4. And then in the other small section, put your protein such as:
    • chicken or turkey without the skin
    • fish such as tuna, salmon, cod or catfish
    • other seafood such as shrimp, clams, oysters, crab or mussels
    • lean cuts of beef and pork such as sirloin or pork loin
    • tofu, eggs, low-fat cheese
  5. Add a serving of fruit, a serving of low fat 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. To complete your meal, add a low-calorie drink like water, unsweetened tea or coffee

See more at: www.diabetes.org and www.choosemyplate.gov

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