Managing type 2 diabetes
The Diabetes Plate is an easy way to build healthy, lower-carb meals to help you manage blood sugar. No counting or measuring needed. All you need is a 9-inch plate.
If your dinner plates are bigger, use a salad plate or just fill the center 9-inch area.
Step 1: Fill half your plate with vegetables
These are low in carbs and high in fiber, vitamins, and minerals.
Examples:
- Broccoli, carrots, cabbage, spinach, lettuce
- Zucchini, squash, tomatoes, peppers
- Okra, mushrooms, green beans, cauliflower
- Nopales (cactus), eggplant, cucumbers
Step 2: Fill one-quarter with protein
Choose lean meats or plant-based proteins to protect your heart.
Examples:
- Chicken, turkey, eggs
- Fish (like salmon or tilapia), shrimp
- Lean beef or pork
- Beans, lentils, tofu, nuts, hummus
Step 3: Fill one-quarter with starches or grains
Carbs raise blood sugar the most, so keep portions small.
Examples:
- Brown rice, whole grain bread or tortillas
- Sweet potatoes, corn, peas, plantains
- Beans, lentils
- Fruit, yogurt, milk (or soy milk)
Step 4: Choose water or low-sugar drinks
Best choices:
- Water (plain or sparkling)
- Unsweetened tea or coffee
- "Diet" or "Sugar Free" drinks every now and then