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Being diagnosed with diabetes changes your perspective
and, more directly, your approach to meals. So where do
you make changes? You can start with the amount of food
you’re eating by using the “plate method” from the
American Diabetes Association.
It’s simple: Create three sections on your plate by drawing
an imaginary line down the middle of your plate, then on
one side, cut it in half again.
Fill the largest section with non-starchy vegetables such as
spinach, carrots, green beans, broccoli, mushrooms,
lettuce or tomatoes.
In one of the small sections, put starchy foods such as
whole-grain breads, brown rice, whole-grain pasta, cooked
beans or potatoes. On the other small section, place your
protein, such as chicken or turkey without the skin, fsh, or
lean beef, or meat substitutes like tofu, eggs or low-fat
Finally, add an 8-ounce glass of non-fat or low-fat milk, or
you can substitute another small serving of carbohydrates
such as a 6-ounce container of light yogurt or a small
whole-grain dinner roll.
The “plate method” helps ensure you get larger portions
of non-starchy vegetables and smaller portions of starchy
foods – which are higher in carbohydrates. You can use
this same method for every meal to help manage your
blood sugar levels.
Source: “The Complete Quick & Hearty Diabetic Cookbook,” 2nd Ed.,
American Diabetes Association.
Redesign Your Plate
LiveWell: Mid-Life
Salads are both healthy and easy to make, so try this
version that ofers plenty of crunch.
Serves 5; serving size 1½ cups
3 Tbsp olive oil
½ Tbsp red wine vinegar
½ tsp dried thyme leaves
½ tsp dried basil leaves
½ cup crumbled reduced-fat feta cheese
6 cups mixed salad greens
5 oil-cured pitted Greek olives, seeded and chopped
1 small cucumber, peeled and cubed
2 Tbsp sliced green onion
1 medium tomato, cubed
1 6-oz can water-packed albacore tuna, well drained
1 cup seasoned croutons
1. In a large bowl, combine oil, vinegar, thyme and
basil. Stir to mix well.
2. Stir in the cheese. Add the greens, olives, cucumber,
onion and tomato. Toss to coat with dressing.
3. Add the tuna and croutons; toss. Serve immediately.
Nutrition information for one serving
Calories: 191
Calories from Fat: 99 g
Total Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 24 mg
Sodium: 428 mg
Total Carbohydrate: 10 g Dietary Fiber: 2 g
Sugars: 2 g
Protein: 13 g
2 vegetable, 1½ lean meat, 1 fat
Copyright © 2007 American Diabetes Association. From One Pot
Meals for People with Diabetes, 2nd Ed. Reprinted with permission
from the American Diabetes Association. To order this book call
(800) 232-6733
or visit
Chunky Greek-Style
Salad with Tuna