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  • What can you make your family for dinner that's healthy and tastes good?

  • You can follow the plate method!

  • This healthy eating plan works for everybody, including people with diabetes.

  • Indeed, making nutritious healthy meals will be a snap.

  • What's a healthy plate?

  • It's a way to control your serving sizes where you don't have to count.

  • Simply use a 7-inch plate for children and a 9-inch plate for adults.

  • First, divide the plate in half and fill one of them with vegetables.

  • There are two types of vegetables, starchy like potatoes, corn, peas, or plantains and non starchy like zucchini, jicama, cucumbers, carrots, or salad.

  • If you have diabetes, fill half your plate with non-starchy vegetables, then fill 1/4 with whole grains or starches like brown rice, corn, beans, or whole wheat pasta.

  • In the other quarter, add some lean protein like tofu, grilled fish, or chicken.

  • What about adding a side of tortilla or bread?

  • It's hard to resist.

  • I know!

  • The trick is, serve yourself a smaller portion of the other starches on your plate instead.

  • To complete your meal, add a drink like unsweetened coffee, tea, or a glass of milk.

  • But remember that drinking 8 ounces of milk affects your blood sugar just as it would if you ate another tortilla or a slice of bread.

  • Or, you can also choose water with a squeeze of lemon or lime.

  • How you create your plate is up to you.

  • You have many options.

  • As long as you remember to follow these healthy guidelines, and tada! You're all set!

  • You might be thinking how can you use the plate method to make vegetable beef soup or other meals?

  • Simply follow the same idea.

  • Fill your pot with low sodium broth and lots of healthy vegetables like corn, cabbage, zucchini, carrots, and onions, and some lean beef... but not too much.

  • Just like you'd put on a quarter of your plate for each person you're serving.

  • If you want, add your favorite type of bread on the side, and you've got the right amount for a healthy meal.

  • Mm-hmm, enjoy!

What can you make your family for dinner that's healthy and tastes good?

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B2 H-INT US plate healthy fill zucchini corn tortilla

How to Create a Healthy Plate

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    lala   posted on 2020/01/03
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