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diabetes plate method pdf

Test your knowledge of portion distortion Portion size and serving size aren’t always the same. 0000205832 00000 n

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0000233326 00000 n 0000150623 00000 n Breakfast is an important part of your day and can help keep your appetite in check the rest of the day. Some examples of common nonstarchy vegetables includeThese are just a few of the nonstarchy vegetables you can enjoy! 0000073040 00000 n Fill 1/4 of your plate with a starchy choice such as 1/2 cup mashed potatoes. Food Labels. 0000002648 00000 n Reduce the temptation to go back for seconds by keeping the serving bowls out of reach. Carbs can raise your blood sugar faster and higher than protein or fat. 0000251242 00000 n Diabetes Plate Method Plate Planner Fill 1/2 of your plate with non-starchy vegetables.

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The Plate Method is not intended to replace diabetes education delivered by qualified health professionals such as Registered Dietitians and Certified Diabetes Educators.

Fill 1/4 of your plate with a starchy choice such as 1/2 cup mashed potatoes.

Or, depending on the dish, you can incorporate a large portion of nonstarchy vegetables into the combination food.

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0000103614 00000 n 0000002985 00000 n It’s easy to eat more food than you need without realizing it.

Share. The diabetes portion plate is an easy to use tool that can help you visualize your portion sizes and make smart, healthy choices about what you eat.

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0000004512 00000 n Unlike some other diabetes meal-planning methods, the Plate Method doesn’t require a lot of food label reading or counting; all you need is a dinner plate.

The plate method is not customized to match an individual's carbohydrate needs and blood sugar goals. 0000073005 00000 n At dinnertime, dish out one serving of each dish per plate. 0000353478 00000 n 0000374882 00000 n 0000317840 00000 n 0000185400 00000 n 0000025166 00000 n

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Unlike some other diabetes meal-planning methods, the Plate Method doesn’t require a lot of food label reading or counting; all you need is a dinner plate. 0000026619 00000 n 0000000016 00000 n 0000072836 00000 n

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0000264178 00000 n 0000386498 00000 n 0000012690 00000 n 0000364156 00000 n When you’re managing diabetes, your eating plan is a powerful tool. Fill 1/4 of your plate with grains and starchy foods, such as whole-grain breads, high-fiber cereal, brown rice, whole-grain pasta, and dried beans. Fill 1/4 of your plate with lean meat, chicken, or fish; this is about 3 ounces. Add 1 serving of fruit. 0000103445 00000 n 0000003361 00000 n If you’re making bean, meat, and veggie chili, for example, make sure you add those ingredients in proportions similar to the Plate Method — about half of the chili should be nonstarchy vegetables.The Plate Method gives you the freedom to choose the foods you want to add to each section of your plate.

The plate method is a simple, visual way to make sure you get enough non-starchy vegetables and lean protein, and limit the amount of higher-carb food that has the greatest potential to spike your blood sugar.Did you know? Studies show that people tend to eat more when they’re served more food, so getting portions under control is really important for managing weight and blood sugar.If you’re eating out, have half of your meal wrapped up to go so you can enjoy it at a later time. A good meal plan will take into account your goals, tastes, and lifestyle, as well as any medicines you’re taking.You’ll want to plan for regular, balanced meals to avoid high or low blood sugar levels. Provided as an

The Plate Method provides the following benefits: £ an eating style that is nutritionally sound ¨ a lower fat intake 0000024356 00000 n 0000246596 00000 n

But keep in mind that plant-based proteins also contain carbohydrate.

By filling most of your plate with nonstarchy vegetables and eating smaller portions of starches and proteins, you can reduce your calorie, fat, and carbohydrate intake and enjoy more balanced meals.Most people don’t eat a lot of nonstarchy vegetables for breakfast, so you may be wondering how you use the Plate Method at breakfast time. Studies have shown that even a small weight loss, like 10 to 15 pounds, can help. Meal Planning- Plate Method • Eat 3 meals and 0-2 snacks daily. 0000247120 00000 n

Some examples of starchy vegetables include potatoes, corn, peas, and acorn and butternut squash.

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