A HEALTHY FOOD PLATE

SheelaPaul,

Rohini. Dietitian

MVNES

Take a look at your plate the next time you have a meal. It will most probably be more than half a plate of cereals - rice or chapathies-  along with rasam, buttermilk, pickles, pappads, chips and deep fried vegetables,a starchy vegetable, dhal, whole grams or maybe a few pieces of meat and a bowl of  something sweet. Eating this way will increase insulin resistance, lipid levels, and weight. It also becomes difficult for the body to control its blood sugar levels, and this increases the risk of diabetes complications. 

By changing the proportions of food on your plate,you can improve your health and trim your waistline. This will help you manage diabetes better.The American Diabetes Association recommends that half the plate should include non- starchy vegetables, one quarter should be filled with lean protein, and the other quarter should have some additional carbohydrates. This visual dietary control is called the ‘Plate Method’. You do not have to measure your food accurately. Just fill your plate to match the prescribed dietary proportions.

The Plate Method for healthy living and controlling diabetes has become quite popular. It is an easy and helpful way to plan meals for everyone, especially for those who wish to gain better control of their blood sugar levels, blood pressure and / or body weight. 

First:  You need to choose a plate. Plate sizes have grown over the years. An ideal size is 9 inches wide, no wider.

Second:  Fill half the plate with approximately 2 cups or more non – starchy vegetables An easy way to meet this requirement is to eat one bowl of salad along with your side vegetables.

Cabbage 

Broccoli

Carrots

Tomatoes 

Mushrooms

Cucumbers

Spinach

Greens (all varieties)

 Beans 

Cauliflower

Third:  Your plate should provide approximately 45 to 60 grams of carbohydrate, Choose whole grains over processed and refined grains. 

Whole Cereals

Rice 

Whole wheat Bread 

Potatoes

Yam

Tapioca

Fourth:  Fill the other quarter of the plate with protein such as :

Chicken

Fish

Egg

Lean meat

Dhal and whole grams,  nuts

Dairy products

Fifth: There are two more items. First, is a small glass of low fat or skim milk or small cup of yogurt  and next is a small piece of fruit 50 to 100 gms.

THE PLATE METHOD…

Strategies for changing eating habits in diabetes:

Avoid sugary drinks, added sugar (e.g., honey, brown and white sugar),  avoid high fat cooking methods ( i.e., shortening, butter, hydrogenated oil, margarine), use low fat oils ( e.g., olive, canola, safflower, etc.), eat less salt, eat lean cuts of meat, eat regularly. Use healthy cooking methods like steaming or boiling or stir- frying.

The Plate Method provides the following benefits:

• An eating style that is nutritionally sound

• A lower fat intake

• Improved carbohydrates distribution

• A greater intake of fiber

• More fruits and vegetables (antioxidants and photochemical)

The Plate Method works anywhere:

This approach also works well when eating out. Just visualize how the foods would fill up your plate. If you are lacking in vegetables, order up a salad. And if the meat portion looks too large, share it with someone.

Your diet can improve your health 

With the plate method, your meals will be high infibercontent and low in saturated fat, cholesterol and carbohydrates. It will…

• Maintain blood glucose and lipids as near normal as possible

• Provide appropriate calories for weight loss or weight maintenance

• Prevent or delay diabetes related complications through decreasing your risk of heart disease and    stroke

• Improve overall health through optimal nutrition

Plan your plate with your dietitian.