Create Your Plate is a simple and effective way to manage your blood glucose levels and lose weight. With this method, you fill your plate with more non-starchy veggies and smaller portions of starchy foods and protein—no special tools or counting required!
You can practice with this interactive tool. The healthy meal combinations are endless!
Ready to try it at home?
Using your dinner plate, put a line down the middle of the plate. Then on one side, cut it again so you will have three sections on your plate.
Fill the largest section with non-starchy vegetables. See this list of non-starchy vegetables.
Now in one of the small sections, put grains and starchy foods. See this list of grains and starchy foods.
And then in the other small section, put your protein. See this list of protein foods.
Add a serving of fruit, a serving of dairy or both as your meal plan allows.
Choose healthy fats in small amounts. For cooking, use oils. For salads, some healthy additions are nuts, seeds, avocado and vinaigrettes.
To complete your meal, add a low-calorie drink like water, unsweetened tea or coffee.