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Guidelines for eating well with diabetes

  • Features
November 6, 2024
Written By: Amanda Ruffner

The American Diabetes Association’s (ADA) Plate Method is a simple, intuitive way to structure meals that meet your nutritional needs and manage your blood glucose. To follow this method when planning meals, all you need is a plate about 9 inches across and the below lists of example foods for each category—no measuring, weighing or calculating needed!

A circle representing a plate divided into three parts. One half of the circle is colored green with a broccoli icon and the words 'nonstarchy vegetables'. One quarter of the circle is colored purple with a bread and apple icon inside and the words 'carb foods.' The last quarter of the circle is colored red and contains a fish icon and the words 'protein foods'. There is also another blue circle in the top right corner with a water glass icon and the words 'water or zero calorie drink' below

Step 1. Fill half of your plate with non-starchy vegetables

Non-starchy vegetables have a lot of fiber and very little starch and sugar, a combination which results in a smaller impact on your blood glucose. Examples of non-starchy vegetables include

Step 2. Fill one quarter of your plate with lean protein foods like

Step 3. Fill the final one quarter of your plate with carbohydrate foods

Foods that are higher in carbohydrates—like whole grains, starchy vegetables, beans and legumes, fruit, yogurt, and milk—have the largest effect on blood glucose. Keeping your portion of carbohydrate foods to one quarter of your plate can help keep blood glucose from rising too high after meals. Examples of carbohydrate foods include

Additional Tips

Drink plenty of water! If you drink beverages sweetened with sugar, sucrose or high-fructose corn syrup, try to replace those with water or unsweetened drinks like tea or coffee

Swap salt for other spices when cooking, with the goal of keeping your daily sodium intake under 2300 mg

Drink alcohol only in moderation

Source: American Diabetes Association