Idaho Plate Guide for Diabetes

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

Step 1: Use 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 colourful variety of vegetables at least two different kinds of vegetables in a meal. 

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

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

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

Step 6: Add milk and milk products: 

8 ounce glass is one serving of milk

4 fluid ounce is serving of yoghurt 

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 small amount of healthy oils ( canola oil, olive oil)

Physical activity: Do 10 minute of brisk walk after every meal.

Non starchy 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 vegetable and grain:

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

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

Meet and protein feeds:

cheese 2 ounce, 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

🍛🍛🍛🍛🍛

🍜🍜🍜🍜🍜🍜

The Role of Dieting in Gerontology

Why Choose a Vegetarian Diet?

Diet and Health Conditions