How to Create a Type 2 Diabetic Diet Plan - Part5 Try Create your Plate

1 Make a meal plan using your plate as the blueprint.

2 Grab a paper dinner plate. Find a non-toxic pen and start to draw serving lines.

·         Draw a line down the center of the plate first, dividing it in 2.

·         Draw a line on 1 side of the plate that divides half of the plate into 2 sections. You should have 1 large section and 2 smaller sections.

3 Load vegetables onto the largest section of the plate. Choose non-starchy vegetables, such as carrots, cauliflower, mushrooms, turnips, broccoli, green beans, beets, onion, cucumber, tomatoes, lettuce, other greens or peppers.

4 Add your whole grain or vegetable starch to 1 of the smaller sections. This could include a serving of bread, pasta, potatoes, sweet potatoes, peas, cereal or crackers.

5 Finish by adding a lean protein to the last section. This can include a 4 to 6 oz. piece of turkey, chicken, lean pork or beef, fish or tofu. Do not include skin or high amounts of oil.

6 Eat fruit, dairy and low-carb snacks as snacks. You may also include a small piece of fruit or 1/2 cup of fruit salad after a meal.

7 Consider choosing all the raw ingredients of a meal using your plate blueprint.Then, cook a recipe that contains these ingredients and place it back on your plate in a mixed form for mealtime.

·         Adjust recipes that do not contain enough produce or contain too much oil or protein according to the "Create your Plate" plan.

·         Use the plate for breakfast, lunch and dinner. Stick to meal times with a few snacks in between. Healthy, low carbohydrate mid-morning or mid-afternoon snacks can curb spikes in blood glucose levels.