The Diabetes Plate Method, With Examples for Every Meal

The plate method is a way to plan meals that keep blood sugar steadier without counting every gram of carbohydrate. The American Diabetes Association and the CDC both teach it, and it works for breakfast, lunch and dinner at home or in a restaurant.

How the plate is divided

Start with a plate about 9 inches across, which is smaller than many dinner plates sold today. Then divide it into three sections:

• Half the plate: non-starchy vegetables. Examples include salad greens, broccoli, cauliflower, green beans, peppers, tomatoes, cucumbers, mushrooms, zucchini, cabbage and asparagus.
• One quarter: protein. Examples include chicken, turkey, fish, eggs, tofu, lean beef or pork, cottage cheese and beans or lentils.
• One quarter: carbohydrate foods. Examples include brown rice, whole-wheat pasta, bread, potatoes, sweet potatoes, corn, peas, beans and oats.

For a drink, choose water or another drink with no calories, such as unsweetened tea or coffee.

Why it works

Carbohydrates raise blood sugar the most, and the plate limits them to a quarter of the meal without banning them. The vegetables add fiber and volume, which slows digestion and helps you feel full, and protein has little direct effect on blood sugar. The result is a meal that raises blood sugar more slowly and less steeply than a plate where rice, pasta or bread takes up most of the space.

Foods that are easy to misplace

Some vegetables belong in the carbohydrate quarter because they contain a lot of starch. Potatoes, corn, peas, winter squash and plantains count as carbohydrate foods. Beans and lentils contain both protein and carbohydrate, so if they fill the protein quarter, keep the carbohydrate quarter small.

Fruit, milk and yogurt also contain carbohydrate. The plate method treats a small piece of fruit or a cup of milk as a side, which some people take in place of part of the carbohydrate quarter.

Using it at breakfast

Breakfast is often the most carbohydrate-heavy meal of the day, built around cereal, toast, bagels or juice. A breakfast built on the plate method might be eggs with sauteed spinach and peppers and one slice of whole-grain toast, or plain Greek yogurt with berries and a small handful of nuts.

Using it when eating out

Restaurant plates are usually larger than 9 inches, and the carbohydrate portion is often the biggest item on them. Ask to swap fries or rice for a side salad or vegetables, or set aside part of the starch to take home before you start eating. With mixed dishes, such as pasta or a casserole, picture how much of the dish is starch and keep that amount close to a quarter of a plate.

When to get more detail

The plate method is a starting point. People who take mealtime insulin usually need to count carbohydrates more precisely, and anyone with kidney disease may need different protein amounts. A registered dietitian or a diabetes education program can adjust the plan to your medication, your weight goal and the foods you like. Medicare and many insurance plans cover diabetes education when a doctor refers you.