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Fall 2010 Volume 6, Issue 2

Health Chronicle

DIABETES

Eating right is key to controlling diabetes. Eating more good-for-you foods can be easier if you try sectioning your plate. You’ll eat more fruits and vegetables and fewer foods that are high in fat or calories, like meats and carbohydrates. It can also help you manage your weight. Fruits and vegetables fill your belly, leaving less room for unhealthy, high-calorie foods. Portioning your plate also helps you control blood glucose levels.

Here’s how it works:

●● Take a dinner plate and draw an imaginary line down the middle.

●● Split one side in half again so you have three sections.

Fill the sections with the following foods.

Fruits & Veggies

Fill half of your plate with fruits and veggies. Try to make this section as colorful as you can. Studies show that diferent-colored fruits and vegetables contain diferent vitamins and minerals that provide various health benefts. However, since you have diabetes, you should always have a piece of fruit as a side dish. So fll this section with nonstarchy vegetables, such as broccoli, carrots or green beans.

Proteins

For this quarter, choose leaner cuts of meat because they contain less saturated fat and fewer calories. For example, try fsh such as salmon, cod or tuna, or seafood like shrimp or clams. Other good choices are skinless chicken or turkey and lean cuts of beef or

pork, including sirloin and pork loin. For a meat substitute, try eggs, tofu or low-fat cheese.

Carbs

This one-quarter section should contain starchy foods that are piled no taller than a deck of cards. Try to choose whole-grain products because they are rich in vitamins, minerals and fber. For example, try brown or wild rice, or whole wheat bread, pasta or crackers. You can also fll this section of your plate with starchy vegetables, such as potatoes, peas, corn or acorn or butternut squash.

Find more tips for living well with diabetes online at My Health Zone. It’s FREE to members in HAP’s HealthTrack program. Log in at hap.org and link to Healthy Living . Under Tools and Resources click on My Health Zone.

How to Portion Your Plate

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