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Hi, I'm your plate,

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and I'm your guide for planning your portions at meal times.

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The goal is to have balanced meals and eat a variety of healthy

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colorful foods that give you energy and keep your blood sugar steady.

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Let's look at how I'm divided.

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One quarter includes starches or carbohydrates.

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These are some of the foods that raise your blood sugar.

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By keeping the amount of carbohydrate foods to the one quarter section of the plate,

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you can keep your blood sugar stable while eating the foods you love.

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Choosing whole grain starch options is healthy.

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Whole grains can improve digestion, lower cholesterol, and blood pressure.

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Even when choosing whole grains,

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starches should still only take up a quarter of the plate.

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Even though they are vegetables,

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these foods belong in the starch portion of your plate.

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Like rice and bread,

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they contain carbohydrates that are digested into

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glucose and increase your blood sugar.

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Perhaps you're used to having both bread and pasta at a meal

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or both tortillas and rice.

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At your next meal, choose one instead of having both.

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It is important to adjust your habits, since the goal is

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to keep your blood sugar levels in a healthy range.

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Now let's move on to my next section.

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This quarter includes protein like chicken, turkey, tofu, beef, pork, fish, and eggs.

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Proteins can help you feel full and keep your blood sugar from rising too quickly.

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Beans and lentils also have protein.

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Just remember they also contain carbohydrates.

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Now, let's move on to my final section.

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One half of me includes non-starchy vegetables.

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Vegetables are key to your health.

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They improve digestion and help fight off illness.

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They lower cholesterol,

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blood pressure, and blood sugar and can also help you lose weight.

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Eating vegetables, raw, steamed, grilled, or baked are good options.

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You may be wondering where dairy, fruit, and healthy fats fit into your meals.

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They are all healthy for your body and can make good

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snacks, if you can't fit them into your regular meal.

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Remember to choose fruit rather than juice and

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lower fat milk instead of a flavored kind.

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Fruit, milk, and yogurt also contain carbohydrates.

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Since they have natural sugar,

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eating them in smaller portions is best for your body.

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And let's not forget about water.

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Water is key to your health.

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Every part of your body needs water.

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So, always choose water before other beverages and try to

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avoid beverages with sugar, like soda and sports drinks.

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So, now that you know what the plate method is all about,

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have fun putting it into action.

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It's like putting together pieces of a puzzle to

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make your body healthy and blood sugar stable.

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Try following the plate method at one meal a day and then

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slowly use it for all of your and your family's meals

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for the breakfast plate,

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for the lunch plate,

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for the dinner plate.

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For more information about healthy eating,

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ask your doctor about meeting with a registered dietitian or diabetes educator.

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You can also get involved with BMC's Demo

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Kitchen and learn how to cook tasty and healthy recipes

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at www.bmc.org/demokitchen.