Healthy Eating: Using a Plate Format to Plan Meals
A plate
format can be used to help you manage how you eat. It helps you see how much space each food should take on a
plate.
- Using a plate format will help you spread
carbohydrate throughout the day, which will help keep your blood sugar level
from going way up and way down.
- A plate format is an easy and simple way
to plan meals.
- It can be used along with other
meal-planning methods.
A Reference plate format Opens New Window Reference 
Opens New Window helps you plan your meal by visualizing
how much space each food should occupy on a plate. This can help you eat a
balanced meal. It also can prevent you from eating too much of any food group. You can Reference use your hand Opens New Window Reference 
Opens New Window to judge portion sizes.
Use a plate that measures 9 inches across. Draw an imaginary line through the center of your plate, and then divide one of the halves into quarters. Follow these guidelines:
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Half the plate is non-starchy vegetables. This is about the Reference size of your closed fist Opens New Window Reference Opens New Window, although you can go back for seconds on these foods. Examples are broccoli, green beans, carrots, mushrooms, tomatoes, cauliflower, spinach, peppers, and salad greens.
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One fourth of the plate is a bread, starch, or grain. This is about the Reference size of half a closed fist Opens New Window Reference Opens New Window. Examples are bread, rolls, rice, crackers, cooked grains, cereal, tortillas, and starchy vegetables like potatoes, corn, winter squash, beans, peas, and lentils.
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One fourth is lean protein. This is about the Reference size of the palm of your hand Opens New Window Reference Opens New Window. Examples are beef, chicken, turkey, pork, fish, tofu, and eggs. (For the plate format, beans should be counted as a starch, not as a protein.)
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Add a small piece of fruit. A small piece of fresh fruit is about the size of a tennis ball. Or choose ½ cup of frozen, cooked, or canned fruit. You could also have Reference a small handful Opens New Window Reference Opens New Window of dried fruit or ½ cup (4 ounces) of 100% fruit juice.
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Enjoy a cup (8 ounces) of low-fat or fat-free milk. If you don't drink milk, you could substitute with 6 ounces of no-sugar-added yogurt, another serving of fruit, or a small dinner roll.
For breakfast, the concept is similar. One-fourth of the plate is a bread, starch, or grain. One-fourth of the plate is protein. The breakfast plate also includes a cup (8 ounces) of low-fat or fat-free milk and one small piece of fruit.
A plate
format is easy to learn. It also can be used
along with other methods, such as carbohydrate counting for people who have diabetes.
Test Your Knowledge
-
For lunch or dinner, a plate format
recommends:
-
Half a plate of grain and half a plate of meat, fish,
or poultry.
This answer is incorrect.
For lunch or dinner, a plate format recommends half a plate of vegetables; a quarter-plate of meat,
fish, or poultry; and a quarter-plate of grain.
-
Half a plate of grain; a quarter plate of meat, fish,
or poultry; and a quarter-plate of vegetables.
This answer is incorrect.
For lunch or dinner, a plate format recommends half a plate of
vegetables; a quarter-plate of meat, fish, or poultry; and a quarter-plate of
grain.
-
Half a plate of vegetables; a quarter-plate of meat,
fish, or poultry; and a quarter-plate of grain.
This answer is correct.
For lunch or dinner, a plate format recommends
half a plate of vegetables; a quarter-plate of meat, fish, or poultry; and a
quarter-plate of grain.
-
Which of these vegetables are included in the
bread/starch/grain group (starchy vegetables): broccoli, potatoes, lettuce,
carrots, winter squash, green beans, corn?
-
Potatoes, winter squash, and corn
This answer is correct.
Starchy vegetables include potatoes, winter
squash, and corn. Non-starchy vegetables include broccoli, lettuce, carrots, and
green beans.
-
Broccoli, lettuce, carrots, and green
beans
This answer is incorrect.
Broccoli, lettuce, carrots, and green beans aren't starchy vegetables. Starchy vegetables include potatoes, winter squash, and
corn.
A plate format is a simple way to get used to measuring or
counting how much food you eat. It is a way to control your food portions when you are trying to lose weight or stay at a healthy weight.
You may want to use a plate format if
you:
- Feel overwhelmed by other methods to plan meals.
- Learn best by visualizing.
- Have diabetes and need to learn a meal-planning method.
- Are having a hard time understanding other methods of meal planning.
Test Your Knowledge
-
A plate format is a good method to use if you have
diabetes.
-
True
This answer is correct.
A plate format is a good method to use if you
have diabetes. It is also helpful if you:
- Feel overwhelmed.
- Want a simple meal plan to
follow.
- Learn best by visualizing.
-
False
This answer is incorrect.
A plate format is a good method to use if you have diabetes. It is also helpful if you:
- Feel overwhelmed.
- Want a simple meal plan to
follow.
- Learn best by visualizing.
A plate format is so
simple that you can start using it right away. It lets you see Reference how much space each food should take up on your plate Opens New Window Reference Opens New Window.
- Post a copy of a
sample plate format on your refrigerator. Refer to it until you know how much
space different foods should take up on your plate. Make sure that you are using a 9-inch plate.
- Picture the food on your plate. Learn how much space each food
needs on your plate, and try to picture that amount when you are in different
situations, such as eating out or attending an event.
- Practice. Use
a copy of the sample plate format to plan a day's meals and snacks. If you need
help, talk with your certified diabetes educator or a registered
dietitian.
- Keep a record. Use a plate format for a week, and keep track of
your meals and snacks. You can make copies of the sample for each day. If you
have questions about using a plate format, talk with your diabetes educator or
registered dietitian.
- If you have diabetes, check your blood sugar before and 1 to 2 hours
after you eat. Then write the results on your food record. Doing this will help you see how foods affect your body.
Test Your Knowledge
-
If you practice using the plate format, it will help you visualize how much space on a
plate each food should occupy.
-
True
This answer is correct.
A plate format helps you visualize how much
space on a plate each food should occupy. The plate format divides your plate
into sections. It is a simple way to begin to learn
about meal planning.
-
False
This answer is incorrect.
A plate format does help you visualize how much
space on a plate each food should occupy. The plate format divides your plate
into sections. It is a simple way to learn
about meal planning.
Now that you have read this
information, you may feel ready to use a plate format to plan your
meals.
If you have
questions about this information, take it with you when you visit your doctor, registered dietitian, or diabetes
educator.
If you would like more information on meal planning for
people who have diabetes, the following resources are available:
For more information, the following resource is available:
Organization
| American Diabetes Association (ADA) |
| 1701 North Beauregard Street |
| Alexandria, VA 22311 |
| Phone: | 1-800-DIABETES (1-800-342-2383) |
| Email: | AskADA@diabetes.org |
| Web Address: | www.diabetes.org |
| |
|
The American Diabetes Association (ADA) is a national organization
for health professionals and consumers. Almost every state has a local office.
ADA sets the standards for the care of people with diabetes. Its focus is on
research for the prevention and treatment of all types of diabetes. ADA
provides patient and professional education mainly through its publications,
which include the monthly magazine Diabetes Forecast,
books, brochures, cookbooks and meal planning guides, and pamphlets. ADA also
provides information for parents about caring for a child with diabetes.
|
|
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