Planning healthy meals often seems overwhelming for people with diabetes. Here’s the good news–
it doesn’t have to be complicated. Learn how to use your dinner plate to serve up healthy, balanced meals– this approach makes it so much easier!

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Today we’re going to talk about a way to plan your meals that many healthcare professionals recommend which is called the Plate Method. The Plate Method uses the dinner plate itself as a blueprint for healthy meals. By reserving a portion of the plate for different types of food, it can help you build meals with the proper amounts and proportions of protein, starches, fruits and vegetables.

The traditional Plate method uses a nine-inch plate. You’d better measure yours, as most plates that people use are bigger than this.
When you set your plate on the table, imagine it divided in half and then one side divided again.

The large space is for non-starchy vegetables, with most experts recommending at least two in each meal. Non-starchy vegetables include lettuce, tomatoes, cucumbers, mushrooms, green beans, broccoli, and cauliflower.

One of the smaller spaces is for your protein serving—like meat, fish, or eggs. A properly-sized serving is usually 3 oz. for women and 4 oz. for men, or about the size of your palm, minus the fingers.
The other smaller space is for starches like potatoes or corn or whole grains. The right-sized serving here is half a cup of potatoes or beans or 1/3 cup cooked pasta or rice. With this section of your plate, you want to try to choose whole grains more often than starches as whole grains have fiber and other nutrients that many starches don’t.

When you think about it, the plate method is just one way to follow the general suggestions about a healthy diet. Setting up your plate this way usually increases the amount of vegetables you eat, and limits the portion size of foods that are denser in calories.

Outside the plate, a small serving of fruit, and one of dairy (like a small glass of skim milk or fat-free yogurt), are recommended for people at a healthy weight. These are eliminated for folks who want to lose weight.

And that’s all there is to the Plate Method. It’s simply using your dinner plate to help you serve up a healthy, well balanced meal. Thanks for watching!

The medical information in these videos is provided as an information resource only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It is not to be used or relied on for any diagnostic or treatment purposes. It does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Similarly, please consult your physician or health care provider before making any healthcare decisions or for guidance about a specific medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen in a Diabetes- What To Know video. If you think you may have a medical emergency, call your doctor or 911 immediately.

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