Diabetic? Create Your Own Meal Plate

Diabetic? Create Your Own Meal Plate

Diabetic? Create Your Own Meal Plate

Diagnosed recently with diabetes? Do not know where to start and how to start about your food and you don’t want to give away your favorite food too. Many of your friends and relatives will advise you about foods you can have and foods you cannot have because you are diabetic. There is good chance that you may be confronted with too many questions about diabetes and foods and you do not have the answers. You do not know whom you should believe. Your diabetologist may also give you a long list of foods you should eat and foods you should avoid. And you find that following the instruction of your doctor (diabetologist) is also not practicable. Well, if you are in such a situation, ADA (American Diabetes Association) has the answer for you. In this article, practicable meal plate plan for diabetes patients is made, using knowledge from ADA., Diabetic? Create Your Own Meal Plate

If you are recently (or an old patient of diabetes) diagnosed with diabetes. There is no reason to worry about your food. You may not even need to reduce your food consumption (although calorie consumption has to be reduced).

Creating your own meal plate for diabetes is as easy as taking easy steps. Here are the easy way of creating your own meal plate.

  1. First take a paper plate (disposable plate) of same size as your dinner plate. Draw a line in the middle of the plate to make two equal parts. Than on one side (e.g. right side) draw another line to from middle of the first line at right angle (perpendicular), so that the line divides one half of the plate into two equal parts. So, now you have three portions, (½, ¼ and ¼ and lets name these parts as A, B and C respectively). Part A contain half of the plate, part B contains one fourth of the plate and remaining one fourth is occupied by part C. Now take your dinner plate and start adding the foods mentioned below (of course cooked foods).
  2. Now, fill the part A (half of the plate) with non-starchy vegetables such as
  • Cabbage, spinach, amaranth, lettuce, asparagus
  • Broccoli, green beans, cauliflower, okra, eggplant
  • Tomato, carrots, cucumber, beets, onion, turnip, mushrooms, pepper (or whatever such vegetables available in your locality/place)
  1. Now, fill part B (one fourth of the plate) with grains and starchy foods such as
  • Whole grain cereals (such as rice, bread, maize etc.), or whatever is your staple cereal
  • Starchy vegetables such as potato, sweet potato, dal (pulses and legumes such as lentils, peas, corn, beans)
  • Popcorn, pasta, tortillas, crackers, chips etc. or whatever such foods available in your locality/place
  1. Remaining one fourth or part C, fill it with high protein foods such as
  • Chicken, turkey, eggs etc.
  • Fish such as tune, salmon, catfish or whatever fish is available in your locality
  • Sea foods such as lobsters, shrimp, oyster
  • Mutton, beef, pork
  • Tofu, low fat cheese
  • Add high protein foods available in your locality or according to your affordability
  1. Now, add a serving of fresh locally available fruit, a glass of milk or low fat yogurt outside of your plate. Also add unsweetened tea or coffee or whatever beverage you like to complete the making of your “own diabetes meal plate”.

Special note:

If you are a vegan or vegetarian, in part C, instead of adding animal products of high protein value, add high protein vegetables such as beans, pulses, soy products, low fat yogurt etc. Another important point to note here, with the above plate method, you can eat your usual amount of food, because with this method you can never have too much food (calorie) as the plate contain large quantity of high fiber vegetables, which have very low calorie.

Ideally all your meals (including breakfast, lunch, supper and dinner) should consists of this type of plate.

 

Image courtesy of [rakratchada torsap] at FreeDigitalPhotos.net

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