Eating Healthy

The plate method

The American Diabetes Association offers a simple method of meal planning. It focuses on eating more vegetables. Follow these steps when preparing your plate:

• Fill half of your plate with nonstarchy vegetables, such as spinach, carrots and tomatoes.
• Fill a quarter of your plate with a lean protein, such as tuna, lean pork or chicken.
• Fill the last quarter with a carbohydrate, such as brown rice or a starchy vegetable, such as green peas.
• Include "good" fats such as nuts or avocados in small amounts.
• Add a serving of fruit or dairy and a drink of water or unsweetened tea or coffee.