What to eat if you have diabetes

 

Diabetes is a common condition. The plate method is a simple way to avoid stress at mealtimes.

Diabetes plate method

The plate method, as its name implies, involves dividing your plate into 3 sections.

• For non-starchy veggies, half the plate
• One quarter for protein
• One-quarter for carbs and starch

This helps to create balanced meals and also manages your blood sugar. It also makes it easier to be more aware of your portion sizes.

Getting Started

Are you unsure where to start? Use a 9-inch plate. Picture three different sections of your food before you serve it. This will allow you to determine how much space each item should occupy. You can make it even simpler by looking for a plate that has section dividers in your local shop or online. If you are unable to find a sectioned platter, you might consider marking the lines with dividers as you create your meal.

To feel your best, you must first set up your plate. You don't need to forgo the foods that you love.

Visualize veggies

Vegetables should be the focus of your meal. You can fill half of your plate with non-starchy veggies like:

• Asparagus
• Broccoli
• Leafy greens
• Tomatoes
• Cucumbers
• Cauliflower
• Green beans
• Eggplant
• Carrots
• Zucchini

Protein is a must-have

After eating lots of vegetables, you can fill the remaining quarter with heart-healthy protein such as:

• Turkey or chicken skinless
• Fish, particularly swordfish and salmon
• Get lean cuts of pork or beef
• Seafoods, such as shrimp and scallops
• Legumes are legumes like beans or lentils
• Alternatives to meat made from plants
• Nuts and nut butter

Starch storage is a must

Include starchy foods and other carbs in the last quarter of your plate

• Whole grains
  • Wild or brown rice
  • Quinoa
  • Barley
  • Whole wheat pasta, cereals, bread, and rolls
• Starchy vegetables
  • Potatoes
  • Yams
  • Squash
  • Peas
  • Parsnips
  • Beets
  • Turnips
• Low-fat Greek yogurt or cheese
• Fruits fresh or dried
• Low-fat or nonfat milk

Remember to keep your glass safe

Once your dish is done, you can choose a low- or no-calorie drink. You might try this:

• Water
• Unsweetened tea
• Black coffee
• Diet soda
• Flavored water or seltzer with no calories

You can add some flavor enhancer that is calorie-free to your water to make it more palatable.

Room for indulgences

You don't have to follow the plate method if you love your favorite foods. You can fit a variety of dishes, including soups, burgers, and pizza. Combination foods are meals, or items that combine different ingredients and food groups. A burger, for example, would contain protein from the patty and dairy (if necessary) as well as carbs from its bun. To build your plate, follow the same guidelines for combination foods. Consider healthy alternatives, such as whole wheat buns for your burger. Switch to homemade sweet potato fries and salad instead.

Beyond the plate

A diabetes care and education specialist (DCES), can help lower the risk of complications if you have been diagnosed with diabetes.

You might be able to recommend some things such as:

• Physical activity
• Take medication
• Monitor levels at home and in regular laboratory testing
• Get immunizations, eye and foot exams
• Meal planning is a way to ensure a healthy, balanced diet