What Does a Diabetes-Friendly Meal Look Like?

Counting carbs is effective and plays a critical role in your diabetes control. So does portion control — and all you need to get started is an empty plate.
Take an ordinary dinner plate and draw an imaginary line down the center. Focus on filling half the plate with nonstarchy vegetables, then divide the remaining half into two sections; fill one with starchy foods, and the other with a protein source like meat or fish (but don't pile the food sky-high on the plate!). Following this practice is a simple and effective method to lose weight and help manage type 2 diabetes.

Here are some nonstarchy vegetable ideas to get you started on filling the first half of your plate: 

Psoriasis Treatment

• Spinach
• Carrots
• Lettuce
• Greens
• Cabbage
• Bok choy
• Onion
• Cucumber
• Beets
• Okra
• Mushrooms
• Peppers
• Turnips

Add starchy foods to one small section (1/4 of the total plate):

• Brown rice
• Whole-grain pasta
• Dal
• Tortillas
• Cooked beans or peas, such as pinto beans or black-eyed peas
• Potatoes
• Green peas
• Corn
• Lima beans
• Sweet potatoes
• Winter squash
• Low-fat crackers, snack chips, pretzels, or fat-free popcorn

In the other small section (1/4 plate), place your protein choice:

• Chicken or turkey without the skin
• Fish such as tuna, salmon, cod, or catfish
• Other seafood such as shrimp, clams, oysters, crab, or mussels
• Lean cuts of beef and pork, such as sirloin or pork loin
• Tofu
• Eggs
• Low-fat cheese

Your breakfast will look different, but the idea is the same: Whether you use a plate or bowl for breakfast, keep your portions small. Use half the plate or bowl for starchy foods, and fill the smaller sections (1/4 each) with fruit and your choice of protein.