Wellness Wednesday! Meal Makeover: By the Plate

This is a great chart for a diabetic or even a non diabetic to live by. I found this article in Diabetic Living magazine, Summer 2010.

Meal Makeover: By the Plate

Puzzled by what to put on your plate? Here's a simple way to create satisfying, good-for-you meals.

How can you combine simple, healthful foods to make a variety of quick and easy meals that are appropriate for a person with diabetes?

To create balanced meals plus stay within your carb and calorie allowance, let a 9 inch plate be your guide. Using this method, a meal complete with a side of fruit and a cup of fat-free milk provides about 425 calories, 55-60 grams of carbohydrate, 35 grams of protein, and 10 grams of fat. Save the dairy or fruit serving for a snack if you're targeting 45 grams of carbohydrate per meal (typical for many women) and limit condiments.

Fill 1/4 of plate with lean meat or other high protein food.

Fill 1/4 of plate with a starchy vegetable or whole grain serving.

Fill 1/2 of plate with non starchy vegetables.

Include a serving of fruit and/or dairy if your carb budget allows.