A simple step to eat low carbohydrate and low fat diet is to follow Sample Diabetic Diet or Diabetes Plate Method. In order to follow the food guide pyramid for diabetes in all the meals it is essential to visualize the diabetes plate. A sample diabetic diet produces a picture in our brain for the ideal proportion of nutrient intake. This lies especially true for type 2 diabetics, who are in most cases overweight. The problem does not lie is what you eat but off course in the quantity you eat. The diabetes portion plate helps a diabetic to see how much quantity/space the particular food group should occupy on his meal plate. It is nothing but a balanced diabetes diet. This Diet can be used by all the individuals who are overweight and willing to keep diabetes and other heart problems at bay.
How to make Diabetic Portion/Sample Plate
1. Divide your plate in ½, and the second half into two equal ¼.
2. Fill the first half with your favorite non starchy Veggies like Lettuce, Broccoli, Spinach, Peppers, Carrots, Green beans, Tomatoes, Celery, Cabbage, and Mushrooms etc. (Note: Restrict the quantity of corn, peas, potatoes, yams and winter squash.)
3. The ¼ of plate with Meat/Protein like Chicken, Beef, fish, Eggs, Tofu, Cottage cheese, Lamb, Turkey etc.
4. The remaining ¼ with brown rice, bread, Potatoes, Crackers, Peas Soup, Cereal, Tortillas, Beans, Yams, Lentils etc.
5. One serving of non fat, sugar-free yoghurt or milk.
6. One serving of fruit like Guava, Apple, Berries or any Citrus.
Why Sample Diabetic Diet?
- Even Distribution of carbohydrate throughout the day to maintain your blood sugar level in target range.
- It helps to lower down the intake of carbohydrate i.e starches, fat/cholesterol.
- Contains more Fibre, antioxidants, photochemical s and quality protein which are essential part of nutritionally sound diet. This would eventually show complete breakdown of starches.
- It is an easy way to promote weight loss with no extra efforts. Weight loss leads to increase insulin sensitivity.
Sample Diabetic Diet or Diabetes plate method can be beneficial for :-
- Working professionals with busy lifestyles.
- Adult or Senior citizens
- Newly diagnosed diabetics or diabetics with depression.
- Low literate diabetics who understand only thumb rule.
- A diabetic with uncontrolled or dancing blood sugar levels.
- Overweight, obese or anyone willing to loss body weight.
- Person with Cognitive difficulty or mentally challenged.
- Rigid or stubborn person who don’t believe in diet planning.
