A healthy dieting plan should consist of three balanced meals a day and additional snacks when needed. How should you assemble your plate for effective blood glucose management? All diabetics should be familiar with a special balanced or diabetes plate method. It’s a simple tool created to help them cook daily meals and allocate the necessary carbohydrate intake to let them feel nourished and full until the next snack or meal.
Necessary Proportions of Food Groups
The size of your balanced plate can vary based on your appetite, but the proportions of all food groups should stay the same. All the foods in the same group on the balanced plate must have their similar carbohydrate content, including: fruits, vegetables, starches, meat and its alternatives, milk and its alternatives, fats.
Basics of This Popular and Effective Method
It’s a simple and efficient guide to plan your regular meals and lose weight. It allows you to enjoy tasty meals that are great for you, keep you feeling satisfied, and boost your energy levels. The use of this formula encourages you to eat healthy meals and avoid unhealthy products. Use this method to manage diabetes effectively.
It can help you control the portion sizes of the starchy foods that contain carbohydrates and have the most impact on your blood glucose levels. Besides, it’s focused on consuming more non-starchy vegetables that are low in calories and carbs and high in essential minerals, vitamins, and fiber. Another benefit of a balanced plate is that you get enough lean protein.
Use it to achieve specific nutritional and health goals, such as managing your blood glucose levels, weight loss and its management, and good nutrition. It’s also quite a helpful meal-planning tool for all people with prediabetes and for everyone who just want to apply a healthier approach to eating.
Ensure that a half of your plate is composed of vegetables. Choose deeply colored types and try to vary them. To end up with time savings, chop all the vegetables once you get home from a local grocery store. Another useful alternative is to buy them pre-cut to always be ready to add them to your daily meals and have a healthy snack. Different frozen vegetables are available during any season, and they offer a nutritious and excellent solution for busy evenings. They can be sautéed with oil and herbs to add more flavor and color to your food. Use vegetables in your diet plan as healthy snacks or add them to soups, omelets, or spaghetti sauces.
A quarter of your balanced plate should consist of starches. Choose whole-grain instead of refined products to increase your fiber intake, including:
- Brown or wild rice;
- Whole-wheat pasta.
Introduce fiber to your meals slowly to provide your intestines with a higher chance to adapt to it. Drink enough water to avoid constipation. You should try adding quinoa, whole-wheat couscous, and buckwheat to the main courses.
Meat and Its Alternatives
A quarter of your plate should consist of meat and its different alternatives because any healthy diet should include protein foods. Use the following tips:
- Choose lean meat cuts;
- Eat fish twice a week;
- Remove any visible fat from meat and chicken skin;
- Canned salmon and tuna are economic and practical additions.
You can eat them along with any dessert, meal, or snack.
- Choose pure fruit juice and limit its consumption to a small amount;
- Select whole fruits instead of juices;
- Fruit salads and sauces with no extra sugar are excellent choices.
Milk and Its Alternatives
You can consume them along with any other meal or snack. Choose low-fat cheese, yogurts, and milk products with 2% milk fat. If you prefer soy milk, enrich it with calcium and vitamin D and look for vanilla or plain because they contain less sugar.
They belong to your balanced plate too, but you need to eat them in moderation, including different fats:
- For salad dressings and vinaigrettes;
- For cooking;
- Naturally found in food products, such as milk, meat, and others.
The best thing about the balanced plate method for diabetics is that it doesn’t require a lot of math, and people can use it anywhere.