MyPlate and Diabetes

FavoriteLoadingAdd to favorites

Screen shot 2012 10 10 at 3.02.08 PM MyPlate and Diabetes“Eating for diabetes management is a breeze with MyPlate”, according to Victoria Shanta Retelny, RD, LDN, author of The Essential Guide to Healthy Healing Foods, “as it offers an instant way to control portions – and balance your plate with whole, real foods.” So divide your plate into parts:

  • non-starchy vegetables (at least 1 cup, if not more), such as broccoli, asparagus, cucumbers, leafy greens, bell peppers, tomatoes, onions, carrots;
  • grains (1/2 cup, cooked, preferably whole grain vari- eties) like whole grain pasta, brown rice, quinoa (of- fers complete protein, too), whole grain couscous, bulgur and whole grain bread, pita or wraps, as well as starchy vegetables like corn, peas and potatoes;
  • proteins (3-4 ounces), such as lean meats, skinless chicken and turkey breast, pork chops or loin, and beans, peas, legumes, as well as tofu and tempeh or 1 ounce of nuts like almonds, walnuts and pista- chios;
  • fruits (1/2 cup or medium-size) like apples, oranges, strawberries, grapefruits, bananas, peaches, nectar- ines and pears. Avoid the juice and eat the whole fruit!
  • dairy (1 cup), such as low-fat milk or plain yogurt;

Here is an example plate with nutritional analysis:

  • 1 cup non-starchy veggies like lettuce or broccoli
  • 1?2 cup fruit
  • 1?2 cup cooked brown rice
  • 3 ounces chicken breast, no skin
  • 1 cup skim milk

428 calories, 5.5 g fat, 1.5 g saturated fat, 0 g trans fat, 82 mg cholesterol, 205 mg sodium, 53 g carbohydrate, 6 g fiber, 41 g protein.

Persons with diabetes may want to have the dairy and fruit later for a snack or dessert so they spread the carbohydrate out better throughout the day (2 snacks are best: one mid morning and one mid afternoon).

Here is what MyPlate looks like when it is filled half way with non-starchy vegetables and the other half with a cooked grain and lean protein:

  • 2 cup non-starchy veggies like lettuce or broccoli
  • 1?2 cup cooked brown rice
  • 3 ounces chicken breast no skin

328 calories, 5.5 g fat, 1 g saturated fat, 0 g trans fat, 77 mg cholesterol, 131 g sodium, 35 g carbohydrate, 6 g fiber, 36 g protein.

The calories and carbohydrate go down when the fruit is replaced with non-starchy vegetables and the milk and fruit are taken out and given to the snack period.

Visit MyPlate at

Become a premium member today and get access to hundreds of articles and handouts plus our premium tools!

Upcoming Posts


Fun Fruit Trivia: Peaches

August 2022

UP NEXT IN Food and Health, Prevention
Could Eating Fish Regularly Raise Your Risk of Skin Cancer?

New Products Available Now

Published on Categories articles, practitioner ideas and news, prevention, nutrition education resources, ingredients, food and health, diet and cancer, PremiumTags , , , , , ,