What is the plate method?
The plate method is a simple way to plan your diabetes-friendly meals. It uses a technique where a plate is divided into sections so that you learn quantities of the various food groups to include in your meal plan.
What are the advantages of the plate method?
The plate method can help people with weight management by controlling portion size, and it can also help with managing carbohydrate intake.
How do you begin to use the plate method?
Start with a regular dinner plate, and fill half the plate with non-starchy vegetables. Non-starchy vegetables include most vegetables except potatoes, peas, corn and winter squash.
Next, fill ¼ of the plate with grain foods or starchy foods. These include:
- whole grain cereals and breads
- rice and pasta
- cooked starchy vegetables (such as potatoes, peas, corn and winter squash)
Fill the remaining ¼ of the plate with foods from the meat or meat alternatives group. These include:
- poultry with the skin removed
- lean beef and pork cuts
- fish and seafood
- meat alternatives such as eggs, low-fat cheese, or tofu.
Don’t stack or heap up your starchy vegetable and protein portions!
Finally, round out the meal with a low-fat milk serving such as a glass of low-fat milk or a light yoghurt, plus a fruit serving.
At breakfast, use a smaller plate.
Your dietitian can help you plan specific plate details.
To get more ideas on how you can plan tasty and nutritious meals read Joanne Lewis' series of blogs here.