Post a copy of a
sample plate format on your refrigerator. Refer to it until you know how much
space different foods should take up on your plate. Make sure that you are using a 9-inch plate.
Picture the food on your plate. Learn how much space each food
needs on your plate, and try to picture that amount when you are in different
situations, such as eating out or attending an event.
a copy of the sample plate format to plan a day's meals and snacks. If you need
help, talk with your certified diabetes educator or a registered
Keep a record. Use a plate format for a week, and keep track of
your meals and snacks. You can make copies of the sample for each day. If you
have questions about using a plate format, talk with your diabetes educator or
If you have diabetes, check your blood sugar before and 1 to 2 hours
after you eat. Then write the results on your food record. Doing this will help you see how foods affect your body.
Use a plate that measures 9 inches across. Draw an imaginary line through the center of your plate, and then divide one of the halves into quarters. You can use your hand to judge portion sizes. Follow these guidelines for lunch and dinner:
Half the plate is non-starchy vegetables. This is about the size of your closed fist, although you can go back for seconds on these foods. Examples are broccoli, green beans, carrots, mushrooms, tomatoes, cauliflower, spinach, peppers, and salad greens.
One-fourth of the plate is a bread, starch, or grain. This is about the size of half a closed fist. Examples are bread, rolls, rice, crackers, cooked grains, cereal, tortillas, and starchy vegetables like potatoes, corn, winter squash, beans, peas, and lentils.
One-fourth is lean protein. This is about the size of the palm of your hand. Examples are beef, chicken, turkey, pork, fish, tofu, and eggs. (For the plate format, beans should be counted as a starch, not as a protein.)
Add a small piece of fruit. A small piece of fresh fruit is about the size of a tennis ball. Or choose ½ cup of frozen, cooked, or canned fruit. You could also have a small handful of dried fruit or ½ cup (4 ounces) of 100% fruit juice.
Enjoy a cup (8 ounces) of low-fat or fat-free milk. If you don't drink milk, you could substitute with 6 ounces of no-sugar-added yogurt, another serving of fruit, or a small dinner roll.
For breakfast, the concept is similar. One-fourth of the plate is a bread, starch, or grain. One-fourth of the plate is protein. The breakfast plate also includes a cup (8 ounces) of low-fat or fat-free milk and one small piece of fruit.
A plate format is easy to learn. It also can be used along with other methods, such as carbohydrate counting for
people who have diabetes.
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Your level is currently
If the level is below 70 or you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.
People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.
Congratulations on taking steps to manage your health.
However, it's important to continue to track your numbers so that you can make lifestyle changes if needed. If you are pregnant always consult with your physician.
Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.
Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.
One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.
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