How
to Create a Healthy Plate
A healthy plate is an easy way to control
portion sizes. Fill half your plate with nonstarchy vegetables, one quarter
with lean protein, and one with whole grains for a healthy eating plan.
What can you make your
family for dinner
that's healthy and
tastes good? You can
follow the plate method!
This healthy
eating plan works for
everybody,
people with diabetes.
Indeed,
making nutritious
healthy meals will be
a snap.
What's a healthy plate?
It's a way to
control your serving
sizes where you
don't have to count.
Simply use a 7-inch
plate for children and a
9-inch plate
for adults. First, divide
the plate in
half and fill one of
them with
vegetables. There are
two types of
vegetables, starchy like
potatoes, corn,
pea,s or plantains and
non starchy like
zucchini, jicama,
cucumbers, carrots, or
salad. If you have
diabetes, fill half
your plate with non
starchy vegetables,
then fill 1/4 with whole
grains or
starches like brown
rice, corn, beans, or
whole wheat pasta. In
the other quarter
add some lean protein
like tofu, grilled
fish, or chicken. What
about adding a side
of tortilla or bread?
It's hard to resist,
I know! The trick is,
serve yourself a
smaller portion of the
other starches on
your plate instead. To
complete your meal,
add a drink like
unsweetened coffee, tea,
or a glass of milk, but
remember that
drinking 8 ounces of
milk affects your
blood sugar just as it
would if you ate
another tortilla or a
slice of bread.
Or, you can also choose
water with a squeeze
of lemon or lime. How
you create your
plate is up to you, you
have many options,
as long as you remember
to follow these
healthy guidelines, and
tara, you're all set!
You might be thinking
how can you use the
method to make vegetable
beef soup
or other meals? Simply
follow the same
idea.
Fill your pot with low
sodium broth and
lots of healthy
vegetables like corn,
cabbage, zucchini,
carrots, and onions and
some lean beef, but not
too much. Just
like you'd put on a
quarter of your
plate for each person
you're serving. If
you want, add your
favorite type of
bread on the side, and
you've got the
right amount for a
healthy meal. Mm-hmm,
enjoy!
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