Idaho Plate Guide for Diabetes

Idaho classic plate requirement/ Idaho plate method/ Idaho plate guide/ lunch and dinner plate / diabetes control/ diet and diabetes.

Idaho Plate Guide for Diabetes: A Simple Approach to Healthy Eating

Managing An  requires a balanced diet to help regulate blood sugar levels and maintain overall health. The Idaho Plate Guide offers a practical way to divide your meals into the right portions, making healthy eating more manageable.

The University of Idaho extension service collaborated with their dietitian and certified diabetes educator to develop test material that simplifies the meal planning component of diabetes education. The result was a four-lesson curriculum. In 2004 the lesson curriculum was taught in 3 Urban and 5 rural counties.  Participants were able to correctly plan meals and improve their foods and vegetables. This meal-planning approach is known as the An  Following are the steps in planning your meal while using this approach:

Step 1: Use the right size dish:

• 9-inch portion plate
• A bowl  🥣 that can hold 8 fluid ounces
• A dish that holds 4 fluid ounces (1/2 cup)
• A glass🍷 that holds 8 fluid ounces 

Step 2: cover half of your plate with low-carbohydrate vegetables 🍆: include a colorful variety of vegetables at least two different kinds of vegetables in a meal. 

Step 3: Cover a quarter of your plate with starchy vegetables and grains: try to include whole grains. 

Step 4: Fill a quarter of your plate with meat or protein foods: 3-ounce serving size

Step 5: Inclusion of fruit 🍓: serving of fruit is equal to the size of a tennis ball

Step 6: Add milk and milk products: 

8-ounce glass is one serving of milk

4 fluid ounces  is a serving of yogurt 

Breakfast plate:

1/4th of plate with meat🍖/ protein 

1/4th for bread 🍞/starches

Small dish for fruits

Milk small glass

Lunch and dinner 🍽️ plate:

1. 1/4th of plate with meat🍖/ protein 
2. 1/4th for bread 🍞/starches
3. 1/2 of the plate with non-starchy vegetables 🥒 
4. Small dish for fruits
5. Milk small glass

Best way to cook 🥓 meat: grilling, broiling, baking, boiling, steaming 

What about fats? Make fat-free gravies with fat-free broth or use a small amount of healthy oils ( canola oil, olive oil)

Physical activity: Do 10 minutes of brisk walking after every meal.

Nonstarchy vegetable:

Salad green (letter, endive, romaine )

cabbage, celery, tomato, cucumber,  green beans, carrot, cauliflower, brinjal;    

Summer Squash, onion, mustard, beet, okra, turnip, pepper, spinach, radish

Starchy vegetables and grain:

corn, peas, potato, yam, winter squash, dry beans, lentils, biscuit (1 small)

bread (1 slice), cold cereal (800 ounces), hot cereal (40 ounces), pasta, noodles, pane cake (4 ounces), brown rice, soup 1 cup

Meet and protein feeds:

Cheese 2 ounces, chicken without skin, egg (2), fish, nut, peanut, butter (2 T.S), seeds, beef (lean)

Fruits:

Small piece or fill 4-ounce bowl:

Apple apricot banana, cherries, grapefruit mango, orange, pear, pineapple 

8-ounce bowl:

Watermelon, melon, strawberry, honeydew, cantaloupe

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