5 Easy Steps To Plan The Perfect Diabetes-Friendly Meal¹

How much you eat is just as important as what you choose to eat. Using a standard dinner plate, follow the plate method in the image to control your portion sizes.¹

Step 1:

Fill ½ your plate with non-starchy vegetables like: beans, capsicum, leafy vegetables, cabbage etc

Step 2:

Protein foods like dals, nuts, soya, lean protein (egg whites, fish) etc. should occupy ¼ of your plate

Step 3:

Carbohydrates like rotis, brown rice, whole grain breads must be limited to ¼ of your plate​

Step 4:

Low fat milk/curd or a fruit can be added to your meal or can be eaten as a snack​

Step 5:

Limit oils and fats. Use low fat cooking methods like boiling, steaming and grilling

References:

1. Create your plate. American Diabetes Association.http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/ Accessed on 23 May 2018
2. In, Krause and Mahan's Food & the Nutrition Care Process, 15th Edition 2021. ISBN: 9780323636551 accessed on 14 November 2022