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An easy alternative to counting carbs

This Week's Tip

An easy alternative to counting carbs
While carbohydrate counting is the most common meal planning system for people with diabetes, there is another even simpler technique you can use to plan your meals and snacks: the plate method. While you should follow the guidelines given to you by your doctor or diabetes educator, the plate method allows you to visually evaluate the carbohydrates in your meal and the overall nutritional balance in five easy steps:

  • Step #1: Start with a nine-inch plate. Take a ruler and measure across your plate to make sure it is not too large.
  • Step #2: Fill one-half of the plate with non-starchy vegetables, either cooked or raw. Fill one-fourth of the plate with a serving of protein. Fill the last fourth of the plate with a carbohydrate-rich food (1 carb serving is 15 grams).
  • Step #3: Add 1 cup (8 fl oz) of low-fat milk or 1 container (6-8 oz) of light yogurt to your meal (1 carb serving is 15 grams).
  • Step #4: Select one serving of fruit to go along with your meal (1 carb serving is 15 grams).
  • Step #5: Complete your meal with one or two servings of healthy fats. This could be a tablespoon of salad dressing, 1 or 2 teaspoons of olive oil used to saut� vegetables or a teaspoon of mayonnaise for a sandwich.This simple plate method works well when you dine out, eat at a party, or aren't able to read labels to count carbs, but be sure to discuss the plate method with your doctor first.

    Proper Meal Planning for People with Diabetes

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    Diabetes Friendly Recipe

    Tropical Grilled Chicken
    We love shredding this sweet and savory chicken to turn it into tacos, but it's also delicious as is with a side of grilled veggies.

    Get the Recipe

    See More Lower-Carb Recipes

    Nutritional Info
    Servings Per Recipe: 4
     Amount Per Serving
     Calories: 264.8
    Total Fat: 3.4 g
    Cholesterol: 70.2 mg
    Sodium: 209.8 mg
    Total Carbs: 33.8 g
      Dietary Fiber: 3.5 g
    Protein: 27.5 g
    View full nutritional breakdown of Tropical Grilled Chicken by ingredient

      From Our Diabetes Community

    Great Snacks For Diabetics and Dieters (Secrets of Success)
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