0 Put the foods you choose to eat in the proper spot on the plate - 1/2 plate for vegetables (or 1/2 plate empty for breakfast) 1/4 for lean meat or protein, and 1/4 for starch or grain. Living HeaLtHy witH Diabetes 0000001908 00000 n Carb Counting. Saving Money Click on program title to see cover image. ��d�4� ���I�uMїћ��Ry0�����0��*���DC*]L>|n�Q�&4��]�46:p,h�e���Ј}����e�.^n���ز]rZ��渭�^��HI����[��o���]p((���u�;7�N�֏�h�9���ǰ�/��\ +�zqs>�v��0{q�0Ym9ܳŞ����z����5V��*Z��D�lL�Z�*m{HԷ3R�� K�RM���B0�����d���"Y^�|���e��zKp��ܜ�E�~Sl�����F�"���%\���iYc�I�o�Ť}��_� K��*����'[�����a�K�h��"����R]|��T��ߪ#�ʰa���~�'��%���?7�l����XN͋Sqk({�� f�L���]ӗ�BM�B�ư5�����#��F��1����?>�����M��\>GP����j %��������� 13 Diabetes Basics 14 Using the Plate Method The plate method is an easy way to have healthy meals that help you to manage your blood sugar. C�����#�6� ����꺜:U�i�M��VV& The Plate Method can help you with portion control and making healthy choices. At each meal choose one item from each food group. It saves time and money by using regular foods. Using this method, you can create perfectly portioned meals with a healthy balance of vegetables, protein and carbohydrates—without any counting, calculating, weighing or measuring. 0000001545 00000 n x�b```b``�a`e``���π �,@Q� ��10L2�,�b400h����30�2�r�4. %%EOF 0000005506 00000 n Eat 3 meals each day. 0 Plate Method For Healthy Meal Planning Artichokes Asparagus Green beans Beets Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Cucumber Eggplant Starch Greens Kohlrabi Leeks Lettuce Mushrooms Okra Onions Peppers Spinach Summer Squash Tomato Tomato Sauce Turnips Zucchini Lean Meat Poultry Fish Tofu Eggs Nuts Seeds Lowfat Cheese Soy Meat Substitutes Milk 1 portion milk … Share. Why use the Healthy Diabetes Plate? 0000003510 00000 n 0000005036 00000 n This method helps you to have the right portions. h�bbd``b`Z$+�� �;H�ʃX���6�`N� � �KD� ��@B` ��������e`�:�q�{� ��5 0000000872 00000 n • Choose at least 3-4 food groups at meals and up to 1-2 food groups at snacks. The Plate Method for Diabetes. *This visual guide for the Healthy Thanksgiving Plate is based on the Idaho Plate Method. 0000011602 00000 n The plate method is a simple, visual way to make sure you get enough non-starchy vegetables and lean protein, and limit the amount of higher-carb food that has the greatest potential to spike your blood sugar. Fill 1/4 of your plate with grains and starchy foods, such as whole-grain breads, high-fiber cereal, brown rice, whole-grain pasta, and dried beans. �-�:7}�Ȼ�.�:�f�p���M��c����0`hi�(�.���xw��/�����.���{>쀥XƳP*���Es���"1�E2섨ͻ��9��E��H���;���sԄU�DA�ַ���p�b���wFd(���b�=�O��A�[�����n���7��=}�ʗ ���})V����y�}� Divide the other half plate into one part carbohydrates and one part protein. xref Ask your doctor if you should be taking a supplement. 0000004502 00000 n 0000007517 00000 n The diabetes portion plate is an easy to use tool that can help you visualize your portion sizes and make smart, healthy choices about what you eat. The Diabetes Plate Method is the easiest way to create healthy meals that can help manage blood sugar. 0000018605 00000 n Diabetes and CKD. Meal Planning- Plate Method • Eat 3 meals and 0-2 snacks daily. 241 28 Work with your dietitian or diabetes educator to create a healthy eating plan, and check out the resources in this section for tips, strategies, and ideas to make it easier to eat well. ³Ô²ŸcÙ§ú�u#Ë…]Ì—¦°ä²µ±ô+ÿ`¹Ï¯ÄÚÎ~—å–Ì7VWÖÜ¿Y.±y³¬æ»ÅÊË˲�}k�À]–“XNªMd“Ua` `˜Í2›£œE”aëL†¬¼BÕÌé쩬Í|�˜ïŠ‹3r°)–±Šñœ`ÙÀx¸Œ»A�â÷ JA¥ %PDF-1.4 %���� jcfC2��f�X{�Y>+�����&�����AU�j�@�pЬU7͡m��jZK��h��+г&��uls�2��sB�Wl]��f�� Ej�=+��8�� �8��%����/&��$�C� ���^cߘQ=�:GV��K��aT�db��� ���/ʬ���g��[:������"% h�� ��0hֳ�(�M����OB^Z6XB��c�0q�p����BI�(@B��M���~|$s�5���Z,W&���;%�q���� k���Û�vas�`낅ʉd�ċ^���[��0���~��Ȉ��,��z$ trailer ���]�#� �wp endstream endobj 54 0 obj <>stream *”ÄO)�KÙìiŠããòÕĞÑ™è¡ $¿Š)�õPÿÉ…0Æ[”¯Xúí|Dw ›HPF´9øËLüuœ£¼’µ+…�Ê ÑY³"ğüŠMW(Ï�m™šúx¦��@şN7•†IéxO¹9)QÓvRö^Ò{%†¦�`,*F˜¼�6E›¡0r�”ÔIZ픂/Ş(Ò§]W�ºî/. 0000003267 00000 n <<78B8F5E98CF5C34DB8135FAFF9DF7498>]>> endstream endobj 24 0 obj <>>> endobj 25 0 obj <. ªy† All you need is a plate! Using this method, you can create perfectly portioned meals with a healthy balance of vegetables, protein, and carbohydrates—without any counting, calculating, weighing, or measuring. Carbohydrate foods give energy and raise blood sugar. To start out, you need a plate that is not too big. h޴��n�8�_��Avxrv�u6ȩ�\�6k�H�$g�>}Rr��X4%r8��o��m�8��)�l�\�΄�,Lr���ŌV,�]�>��� �,K&�E�H�� )|8Τ�9���$�Na�djѮ�ƱO�蟳!t1d�/�]��=7'M��ϟ�k��_��. Los vegetales sin almidón son bajos en calorías, bajos en carbohidratos, y altos en fibra. h��X�n�8�>&(��SPp|I�h�l�$m?���K +m��;C�4��A�.�}XcRÙ��ptD9ф���%I"4'IJd��$#�%$eD MRN��$D���`,IIh4�3N`�kmBxb�'%BHA ����1��'�� "a)�$�2SD2�H���� �o��n�����WHvx?rH��0Л�w�|݋n��{Q�.߽��ż�a�*����(]�Ia�wKt�>�g��&�l9�˿�����:��j�O,N���(��T`K?�C�0�M�̺iO_*���PY8�k#���~56+-~~�Ln�i�s�/�1�Q�Q?h�#�i��|��{��q{��!���r�B�p��:�)��AN;��-&1FЮ��Z�ڟ�%����������MJZJW0�ǧ�h��Z\���������fX����~�\�����lHO�|Z�����F�ۼ�*A���:5�O���i\�j�^$��D��Z��c��R�[)��&���uӍ�6(�E��:y闽��O\��|e�}X>Y�Zȏ�e,o�f�����$��O �� #����៬�rsuu��.�|�:ZL�vB/�V�� �\�����?��Zǝk���j�/~!��h �ј�J`�g���hZ��RJ�G�c��{}=>6b�}ׂ�,ďV�By*�oy5�$ǧ���ٷ2S�IaϺܘ�'K���%o}�U���A���l�I��,���R�K� [�1�Ї(���_�%x�̱D�7��&.c���F۵�9����=��Qs 0000022800 00000 n endstream endobj 49 0 obj <> endobj 50 0 obj <> endobj 51 0 obj <>/Font<>/ProcSet[/PDF/Text/ImageC]/XObject<>>>/Rotate 0/TrimBox[0 0 1224 792]/Type/Page>> endobj 52 0 obj <>stream 0000003837 00000 n Decide which meal you are eating - breakfast, lunch or dinner. It makes meals healthy by including all of the five food groups. What Can I Eat? startxref Carbohydrate gives energy. It's still important to see an RD or CDE for nutrition advice. %PDF-1.4 %���� %PDF-1.3 The Plate Method of Eating: English: Spanish: Diabetes and Healthy Eating (Booklet) English: Spanish: Healthy Snacks: English: Spanish: Back to Top. Z���_���zu�����t�[��V$!���R:�ݯ^�m/�O���>�T��NUr��f�zuu����ڤ��a�j��B���Ji�����LJI�P+6�Յ��y�`MJ*�`\�X�m+����wM+���ԑ��Fgo�! 12 3 4 5 6 7 8 9 My Plat ePlanner Pleaserefertomealplanningguidelinesontheback. Eating Out. The Diabetes Plate Method helps you control portion sizes of starchy, carbohydrate-containing foods that have the most impact on blood glucose levels. 0000008908 00000 n ¼ ½ ¼ The diabetes portion plate Use a 9-inch plate. h�b``�g``��������A����,@ۏ00������ � e��ü��!�'0)>�� ���1�`f`daT`�`�nx�������� :`��#�Aڀ����ӿA��� eJ� You can use it Vitamin D: Older Americans are not getting enough vitamin D. Make sure the dairy and soy products you consume are vitamin D-fortified. Provided as an 0000002347 00000 n h�b```b``�������� € ",l@̱�����@!�Rbё���,S�\Yz�Zm�t������t �S\�t��+�5�x��H5= 9��ؐ�+ͺ~����C&�.1�8,�����7���ߌXX��z83�0� ��s��O���g�a:C�̹�z����#D�Q � ��5� endstream endobj 51 0 obj <><><><><><>]/OFF[]/ON[76 0 R]/Order[]/RBGroups[]>>/OCGs[76 0 R 77 0 R]>>/Pages 47 0 R/Type/Catalog>> endobj 52 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageC]/XObject<>>>/Rotate 0/Type/Page>> endobj 53 0 obj <>stream | 1-800-DIABETES (1-800-342-2383) | diabetes.org/whatcanieat © 019 American Diabetes Association. 4 0 obj 85 0 obj <>stream • Yellow groups are carbohydrate. • Include both carb and non-carb food groups each meal. It’s easy to eat more food than you need without realizing it. Diabetes Supplies: English: Spanish: Back to Top. �WQ�i_k$j:�+I��k�7��ϭ�׳����OKV�����_��/p�����^+BM�e$����.™� UZW�J2�ME�.DB�}���`FޔU�!�+W��O���UVJ%�3T7%���Q�� u�D*c~���}}�D��y�k�c��A=A�2���>h����b@����=um��Q��=��M[�+QW)����T��H�P}����C�������*Y_(����m�OZa2'f.o�b����ݡ�5Q�.C����9�/ ]������ɹ��tm_�� x��ےǑ���)�j��F�*��h6&3�w�3���ՅFM�I@l�)�)�=�}��=�Ϩ̮� 268 0 obj <>stream (�x���k��t氻�m����� E�|�Ŷ���j�#+)��f+|��X�J9��[]��|W߶ K����2��v��ZWF������q�a�����`�z��8ث�1�7W����]�>Ai�N� }�)�����p����U*�$��Z)�7,��� 50 0 obj <> endobj 74 0 obj <>/Filter/FlateDecode/ID[<1802F3F10FAE413994B0B4A8CC2F3EF0>]/Index[50 48]/Info 49 0 R/Length 124/Prev 799377/Root 51 0 R/Size 98/Type/XRef/W[1 3 1]>>stream Protein Fill 1/4 of your plate with protein, such as skinless chicken, lean cuts of beef or pork, fish, shrimp, eggs, and tofu. Choose a 9-inch plate and fill half the plate with vegetables. 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