WEBVTT 00:00:12.229 --> 00:00:14.029 Hi, I'm your plate, 00:00:14.180 --> 00:00:17.530 and I'm your guide for planning your portions at meal times. 00:00:17.840 --> 00:00:22.239 The goal is to have balanced meals and eat a variety of healthy 00:00:22.250 --> 00:00:26.739 colorful foods that give you energy and keep your blood sugar steady. 00:00:27.049 --> 00:00:28.959 Let's look at how I'm divided. 00:00:29.510 --> 00:00:33.139 One quarter includes starches or carbohydrates. 00:00:33.729 --> 00:00:36.740 These are some of the foods that raise your blood sugar. 00:00:37.229 --> 00:00:42.159 By keeping the amount of carbohydrate foods to the one quarter section of the plate, 00:00:42.180 --> 00:00:46.209 you can keep your blood sugar stable while eating the foods you love. 00:00:46.500 --> 00:00:49.580 Choosing whole grain starch options is healthy. 00:00:49.979 --> 00:00:54.770 Whole grains can improve digestion, lower cholesterol, and blood pressure. 00:00:55.259 --> 00:00:57.290 Even when choosing whole grains, 00:00:57.299 --> 00:01:01.119 starches should still only take up a quarter of the plate. 00:01:01.540 --> 00:01:03.549 Even though they are vegetables, 00:01:03.560 --> 00:01:06.690 these foods belong in the starch portion of your plate. 00:01:07.199 --> 00:01:08.669 Like rice and bread, 00:01:08.680 --> 00:01:11.639 they contain carbohydrates that are digested into 00:01:11.650 --> 00:01:14.120 glucose and increase your blood sugar. 00:01:14.529 --> 00:01:18.330 Perhaps you're used to having both bread and pasta at a meal 00:01:18.690 --> 00:01:20.669 or both tortillas and rice. 00:01:21.300 --> 00:01:24.650 At your next meal, choose one instead of having both. 00:01:25.110 --> 00:01:28.410 It is important to adjust your habits, since the goal is 00:01:28.419 --> 00:01:31.309 to keep your blood sugar levels in a healthy range. 00:01:31.879 --> 00:01:34.180 Now let's move on to my next section. 00:01:34.790 --> 00:01:42.029 This quarter includes protein like chicken, turkey, tofu, beef, pork, fish, and eggs. 00:01:42.269 --> 00:01:47.309 Proteins can help you feel full and keep your blood sugar from rising too quickly. 00:01:47.839 --> 00:01:50.330 Beans and lentils also have protein. 00:01:50.470 --> 00:01:53.739 Just remember they also contain carbohydrates. 00:01:54.269 --> 00:01:56.690 Now, let's move on to my final section. 00:01:57.779 --> 00:02:01.370 One half of me includes non-starchy vegetables. 00:02:01.629 --> 00:02:03.910 Vegetables are key to your health. 00:02:04.180 --> 00:02:07.430 They improve digestion and help fight off illness. 00:02:07.459 --> 00:02:08.869 They lower cholesterol, 00:02:08.880 --> 00:02:12.580 blood pressure, and blood sugar and can also help you lose weight. 00:02:12.860 --> 00:02:17.759 Eating vegetables, raw, steamed, grilled, or baked are good options. 00:02:18.100 --> 00:02:23.110 You may be wondering where dairy, fruit, and healthy fats fit into your meals. 00:02:23.960 --> 00:02:26.740 They are all healthy for your body and can make good 00:02:26.750 --> 00:02:29.490 snacks, if you can't fit them into your regular meal. 00:02:30.429 --> 00:02:33.360 Remember to choose fruit rather than juice and 00:02:33.369 --> 00:02:36.369 lower fat milk instead of a flavored kind. 00:02:36.550 --> 00:02:40.570 Fruit, milk, and yogurt also contain carbohydrates. 00:02:40.850 --> 00:02:42.619 Since they have natural sugar, 00:02:42.669 --> 00:02:45.979 eating them in smaller portions is best for your body. 00:02:46.440 --> 00:02:48.589 And let's not forget about water. 00:02:48.869 --> 00:02:51.050 Water is key to your health. 00:02:51.210 --> 00:02:53.639 Every part of your body needs water. 00:02:53.669 --> 00:02:57.690 So, always choose water before other beverages and try to 00:02:57.699 --> 00:03:01.130 avoid beverages with sugar, like soda and sports drinks. 00:03:01.550 --> 00:03:04.529 So, now that you know what the plate method is all about, 00:03:04.539 --> 00:03:06.419 have fun putting it into action. 00:03:06.850 --> 00:03:09.570 It's like putting together pieces of a puzzle to 00:03:09.580 --> 00:03:12.410 make your body healthy and blood sugar stable. 00:03:12.679 --> 00:03:16.119 Try following the plate method at one meal a day and then 00:03:16.130 --> 00:03:19.369 slowly use it for all of your and your family's meals 00:03:19.820 --> 00:03:21.429 for the breakfast plate, 00:03:22.270 --> 00:03:23.660 for the lunch plate, 00:03:24.490 --> 00:03:25.880 for the dinner plate. 00:03:26.210 --> 00:03:28.720 For more information about healthy eating, 00:03:28.729 --> 00:03:33.679 ask your doctor about meeting with a registered dietitian or diabetes educator. 00:03:34.220 --> 00:03:36.759 You can also get involved with BMC's Demo 00:03:36.770 --> 00:03:40.389 Kitchen and learn how to cook tasty and healthy recipes 00:03:40.880 --> 00:03:45.779 at www.bmc.org/demokitchen.