Your Plate

Use this sim­ple method to build a nu­tri­tious meal, ev­ery time you fill your plate.

Diabetic Living (USA) - - Contents - WRIT­ING MI­CAELA YOUNG, M.S.

Eye­ball por­tions with this sim­ple method

Mix & match to build por­tion-friendly meals:

NONSTARCHY VEG­ETA­BLES

as­para­gus, broc­coli, car­rots, cau­li­flower, green beans, greens (let­tuce, spinach, kale, arugula), mush­rooms, pep­pers, snap peas & snow peas, squash (spaghetti, zuc­chini), toma­toes, turnips

STARCHY VEG­ETA­BLES

corn, peas, plan­tains, pota­toes, pump­kin, squash (acorn,

but­ter­nut), sweet pota­toes

WHOLE GRAINS

bar­ley, brown rice, buck­wheat, bul­gur, cous­cous ( whole-wheat), farro, oats, pasta ( whole­wheat), quinoa, tor­tillas ( corn, whole-wheat)

AN­I­MAL-BASED PRO­TEIN

lean beef, chicken, eggs, fish, lean pork, shell­fish, turkey

PLANT-BASED PRO­TEIN

beans, chick­peas, edamame, hum­mus, lentils, nuts & nut but­ters, tem­peh, tofu

the plate method

Use a 9-inch plate. Di­vide into 3 sec­tions.

the prob­lemYou count carbs, but it’s hard to be dili­gent all the time, es­pe­cially when you’re eat­ing out.the re­makeUse the plate method to eye­ball ap­pro­pri­ate por­tions of the foods you love—no count­ing or mea­sur­ing cups re­quired.1∕2 nonstarchy veg­eta­bles1∕4lean pro­tein1∕4 starchy veg­eta­blesor whole grains

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