Eat Well with the Diabetes Plate

Good Samaritan Medical Group (GSMG) — Simple food tips for everyday meals

ADA Diabetes Plate Method

Use a 9-inch plate. Fill it this way at most meals:

| Plate section | What to put |

|---|---|

| ½ plate | Non-starchy vegetables (broccoli, salad greens, tomatoes, carrots, green beans, cauliflower, zucchini) |

| ¼ plate | Lean protein (chicken, fish, turkey, eggs, tofu, beans or lentils as protein) |

| ¼ plate | Quality carbs (brown rice, whole-grain bread or tortilla, quinoa, sweet potato, fruit, beans as carb) |

Drink: Water or a zero/low-calorie drink. Limit sugary sodas, sweet tea, and juice.

Quick tips

• Start with vegetables so they take up half the plate.

• Choose grilled, baked, roasted, or steamed over fried.

• Watch portions of rice, pasta, bread, and tortillas keep them to about of the plate.

Season with herbs, spices, lemon, garlic, or vinegar instead of heavy sauces.

• Eat slowly and stop when you feel comfortably full.

Example plate

• ½: Mixed green salad + steamed broccoli

• : Grilled chicken breast

• : ½ cup cooked brown rice or a small baked potato

Drink: Water with lemon

Ask your care team or a dietitian for a plan that fits you.

General information — ask your care team for a plan that fits you.

Sources: ADA Diabetes Plate (https://diabetesfoodhub.org/blog/what-diabetes-plate); CDC meal planning guidance.

Example plate:

1/2 mixed green salad and steamed broccoli.

1/4 grilled chicken breast.

1/4: 1/2 cup cooked brown rice or a small baked potato.

Drink water with lemon.

General information—ask your care team for a plan that fits you.

Use a 9-inch plate at most meals.

1/2 plate: non-starchy vegetables such as broccoli, salad greens, tomatoes, carrots, green beans, cauliflower, and zucchini.

1/4 plate: lean protein such as chicken, fish, turkey, eggs, tofu, beans, or lentils.

1/4 plate: quality carbs such as brown rice, whole-grain bread or tortilla, quinoa, sweet potato, fruit, or beans.

Drink water or a zero- or low-calorie drink. Limit sugary soda, sweet tea, and juice.

Quick tips: choose grilled, baked, roasted, or steamed foods; watch portions; season with herbs, lemon, garlic, or vinegar; eat slowly.

Ask your care team or a dietitian for a plan that fits you.

Quick tips:

Make vegetables the star of your plate. Choose grilled, baked, roasted, or steamed foods over fried.

Watch portions of rice, pasta, bread, and tortillaskeep them to about one quarter of the plate.

Season with herbs, spices, lemon, garlic, or vinegar instead of heavy sauces.

Eat slowly and stop when comfortably full.

Sources: ADA Diabetes Plate; CDC meal-planning guidance.