Planning healthy meals often seems overwhelming for people with diabetes. Here's the good news–
it does not have to be complicated. Learn how to use your dish to serve healthy and balanced meals. This approach makes it much easier!
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Today we are going to talk about a way to plan your meals that many health professionals recommend is called the plate method. The plate method uses the dinner plate itself as a model for healthy meals. By reserving a portion of the plate for different types of foods, it can help you build meals with the right amounts and proportions of protein, starches, fruits and vegetables.
The traditional plate method uses a nine-inch plate. It is best to measure yours, since most of the dishes people use are larger than this.
When you put the plate on the table, imagine it divided in half and then a divided side again.
The large space is for starchy vegetables, with most experts recommending at least two at each meal. Nonstarchy vegetables include lettuce, tomatoes, cucumbers, mushrooms, green beans, broccoli, and cauliflower.
One of the smaller spaces is for your protein you serve – like meat, fish or eggs. An appropriately 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 size serving here is half a cup of potatoes or beans or 1/3 cup of cooked pasta or rice. With this section of your plate, you want to try to choose whole grains more frequently than starches as whole grains have fiber and other nutrients than many starches do.
When you think about it, the plaque method is just one way to follow the general suggestions on a healthy diet. Setting your plate this way usually increases the amount of vegetables you eat, and limits the portion size of foods that are more calorie dense.
Off the plate, a small portion of fruit, and one of dairy products (such as a small glass of nonfat milk or nonfat yogurt) is recommended for people with a healthy weight. These are eliminated for people who want to lose weight.
And that's all there is to the plate method. It is simply using your dinner plate to help you serve a healthy and balanced meal. Thanks for watching!
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Video credits to Diabetes– What To Know YouTube channel