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The plate method is a strategy for creating healthy meals without having to count calories or weigh portions. Here’s a look at the four components of the plate method and how this approach can help you manage blood sugar levels.

Nonstarchy vegetables

Grab a 9-inch dinner plate and fill half the
plate with non-starchy vegetables such as:

  • Asparagus
  • Broccoli
  • Carrots
  • Peppers
  • Green beans
  • Tomatoes
  • Zucchini
  • Leafy greens
Nonstarchy vegetables Image

Nonstarchy vegetables contain fewer carbohydrates than other types of vegetables, like sweet potatoes or corn, so they won’t raise your blood sugar as much. Plus, these foods are rich in vitamins, minerals and fiber, helping you get your daily dose of nutrients.

Lean protein

Divide the second half of your plate into two more halves and fill one of those sections with lean protein such as:

  • Fish
  • Chicken
  • Turkey
  • Eggs
  • Lean cuts of beef
  • Tofu
  • Hummus
  • Cottage cheese
Lean protein Image

Protein is an essential nutrient that can help you build muscle mass and maintain a healthy weight. Protein also has a minimal effect on blood sugar levels, so it’s key to helping you avoid blood sugar spikes.

Carbohydrate foods

Fill the last section of your plate with carbohydrate foods.
Some examples include:

  • Whole grains such as brown rice, popcorn or quinoa
  • Starchy vegetables like butternut squash, green peas or sweet potatoes
  • Fruit
  • Dairy products such as yogurt
Carbohydrate foods Image

Carbohydrate foods will have the greatest effect on your blood sugar, but they also contain key vitamins and nutrients such as calcium, B vitamins and antioxidants. So it’s important not to cut them out of your diet entirely.

Limiting carbs to one quarter of your plate can help you manage the blood sugar increases these foods can cause.

Low-calorie beverage

Now that your plate is full, top off your meal with a zero or low-calorie beverage, like sparkling water or unsweetened tea. Plain water is also an ideal choice as it contains no calories or carbohydrates and is vital to many bodily functions, like regulating body temperature and lubricating your joints.

Low-calorie beverage Image

The plate method is a simple way to eat well while managing your blood sugar. Talk with your doctor or dietitian to learn more about the plate method and discuss if this approach may work for you.