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How to Create a Healthy Plate

What can you make your family for dinner

that's healthy and tastes good? You can

follow the plate method! This healthy

eating plan works for everybody,

including people with diabetes. Indeed,

making nutritious healthy meals will be

a snap.

What's a healthy plate? It's a way to

control your serving sizes where you

don't have to count. Simply use a 7-inch

plate for children and a 9-inch plate

for adults. First, divide the plate in

half and fill one of them with

vegetables. There are two types of

vegetables, starchy like potatoes, corn,

pea,s or plantains and non starchy like

zucchini, jicama, cucumbers, carrots, or

salad. If you have diabetes, fill half

your plate with non starchy vegetables,

then fill 1/4 with whole grains or

starches like brown rice, corn, beans, or

whole wheat pasta. In the other quarter

add some lean protein like tofu, grilled

fish, or chicken. What about adding a side

of tortilla or bread? It's hard to resist,

I know! The trick is, serve yourself a

smaller portion of the other starches on

your plate instead. To complete your meal,

add a drink like unsweetened coffee, tea,

or a glass of milk, but remember that

drinking 8 ounces of milk affects your

blood sugar just as it would if you ate

another tortilla or a slice of bread.

Or, you can also choose water with a squeeze

of lemon or lime. How you create your

plate is up to you, you have many options,

as long as you remember to follow these

healthy guidelines, and tara, you're all set!

You might be thinking how can you use the

plate method to make vegetable beef soup

or other meals? Simply follow the same

idea.

Fill your pot with low sodium broth and

lots of healthy vegetables like corn,

cabbage, zucchini, carrots, and onions and

some lean beef, but not too much. Just

like you'd put on a quarter of your

plate for each person you're serving. If

you want, add your favorite type of

bread on the side, and you've got the

right amount for a healthy meal. Mm-hmm,

enjoy!