Fish like salmon, cod, tuna, tilapia, or swordfish.Keep in mind that some plant-based protein foods (like beans and legumes) are also high in carbohydrates. Lean proteins are lower in fat and saturated fat, making them a healthier choice. Proteins foods (especially those from animal sources) usually contain saturated fat, which may increase your risk of heart disease. Fill one quarter of your plate with lean protein foodsįoods high in protein such as fish, chicken, lean beef, soy products, and cheese are all considered “protein foods.” Squash such as zucchini, yellow squash, chayote, spaghetti squashĢ.Salad greens such as lettuce, spinach, arugula, endive, and other salad mixes.Peppers such as bell peppers and hot peppers.
Green beans, pea pods, snow peas, and sugar snap peas.Leafy greens such as kale, collards, mustard greens, or Swiss Chard.Cabbage (green, red, napa, bok choy, chinese).Filling half your plate with nonstarchy vegetables means you will get plenty of servings of these superfoods. They are also high in vitamins, minerals, and fiber, making them an important part of a healthy diet. Nonstarchy vegetables are lower in carbohydrate, so they do not raise blood sugar very much. Fill half your plate with nonstarchy vegetables. Now that you have the right plate, it’s time to fill it! Imagine two lines drawn on your plate breaking it up into three sections:ġ. Or, if your dinner plates have a lip or artwork inside the edge, use that as a border for filling your plate. If your dinner plates are larger than this, try using a smaller salad or dessert plate for your meals. Need help planning meals? Create a free account with Diabetes Food Hub to start saving recipes and using our meal planner! The size of our plate usually determines the size of our portions, so you want to start with a reasonably sized plate-we recommend about 9 inches across. To start out, you need a plate that is not too big.
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