This simple meal strategy helps people with diabetes
eat better and offers a healthy option for everyone
The plate method helps you balance your meal while
managing kilojoules and carbohydrates. Start with a 22cm plate
and mentally partition the plate into sections (one-quarter
protein, one-quarter starch or grain, and half non-starchy
vegetables). Then fill each section with the appropriate type
of food. Go easy on extras like dressings and sauces.
Starch
or grain1⁄4
Protein
1⁄4
Non-starchy
vegetables½
HOW SLOW COOKER
RECIPES FIT THE
PLATE METHOD
Not all recipes, such as soups
and casseroles, divide perfectly
into the plate quadrants. In that
case, think of the ingredients
in separate ratios. For example,
in the Apricot Chicken on
page 35, the chicken would
fall in the protein quadrant,
vegetables would fill the big
half of the plate and the brown
rice would fit the grain section.
When in doubt, put a serving of
casserole that contains pasta,
rice or beans in the starch
section of the plate.plate
plan YOUR