Nutrition for Life: Diabetes Plate Method
Learn more at diabetes.org | 1-800-DIABETES (800-342-2383)
Nutrition for Life
|
American Diabetes Association
®
The Diabetes Plate Method is a helpful tool for anyone who wants to eat better and learn about variety and
portion sizes, including people with prediabetes. Each section of the plate (based on a nine-inch plate) is
for the following three food groups: vegetables, grains, and protein. Off to the side is dairy and fruit. These
five food groups are the foundation for healthy eating.
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Fill 1/2 of the plate with non-starchy vegetables.
• Non starchy vegetables are low in carbohydrates. One serving amounts to one cup raw veggies,
such as a salad greens or ½ cup cooked, such as broccoli. You can have as many non-starchy
vegetables as you like, but make sure at least half of your plate is filled with things like green salad,
broccoli, or asparagus.
Fill 1/4 of the plate with grains, starchy vegetables, or beans and lentils.
• Choose whole grains such as brown rice or quinoa which are rich in vitamins, minerals, and fiber.
Beans and lentils contain both starch and protein with good amounts of fiber.
Fill 1/4 of the plate with Protein
• This section includes meat and other protein sources, such as eggs and fish. Look for lean cuts of
meat and low-fat cheeses. 1/4 of the plate is equivalent to a 3 oz cooked portion (about the size of a
deck of cards or the palm of your hand).
Learn more at diabetes.org | 1-800-DIABETES (800-342-2383)
Nutrition for Life
|
American Diabetes Association
®
(continued)
This publication was supported by Cooperative Agreement Number NU58DP006364-03-00, funded by the Centers for Disease
Control and Prevention. Its contents are solely the responsibility of the authors and do not necessarily represent the official views
of the Centers for Disease Control and Prevention or the Department of Health and Human Services.
Make the Diabetes Plate Method your method!
Protein
• Beef
—Ground beef, 90% or higher lean/10% or
lower fat
—Choice grades such as chuck, round, rump
—Loin cuts such at sirloin and tenderloin
• Cheese, preferably low-fat varieties
• Curd-style cheese, cottage, ricotta
• Eggs
• Pork, rib or loin chop or roast, tenderloin
• Seafood, such as fish, clams, crabs, and shrimp
• Tofu
• Turkey or chicken (without the skin)
Dairy
Milk and milk products are served on the side of your
plate. Choose low-fat (skim), nonfat, or reduced-fat
varieties. One serving (which is one cup) of the milk
products below contains 12 grams of carbohydrate.
• Fat-free (skim) milk, low-fat (1%) milk, buttermilk,
soy milk
• Yogurt, plain or Greek. You can sweeten this with
an artificial sweetener.
Fruit
Fruit is a power food packed with vitamins, minerals,
and fiber. In the Diabetes Plate Method, it is served
on the side, depending on your needs, to help
manage total carbohydrate intake.
Fats
In the Diabetes Plate Method, healthy fats are used
for cooking and as condiments. It's best to choose
unsaturated fats, which are usually liquid rather than
solid. One serving of these healthy fats (which is
about one teaspoon) contains 5 grams of fat and
45 calories each.
• Vegetable oil, olive oil, canola oil, sunflower
oil, safflower oil, or corn oil
• Avocado
• Nut butters
• Nuts, such as almonds, peanuts, and pecans
• Olives
• Non-dairy spreads such as margarine which
contains vegetable oil. Make sure your
spreads are trans fat-free!
Beverages
To complete your meal, add water or another zero-
calorie beverage such as diet soda, diet tea, plain
tea, or coffee.
GRAINS AND
PASTA
BREADS CEREALS
STARCHY
VEGETABLES
DAIRY
BEANS,
PEAS, AND
LENTILS
FRUITS
1/3 to 1/2 cup
cooked
1 slice (1 oz)
1/2 cup
cooked
1/2 cup
cooked
2/3 to 1 cup
1/2 cup
cooked
1/2 cup fresh
*These measurements are based on estimates and each has about 15 gm of carbohydrate. Please see the nutrition label or talk to
your health care provider or a registered dietitian for questions relating to serving sizes.
Nutrition for Life: Diabetes Plate Method
