So, what exactly is a balanced diet, moderate in carbohydrates?
Nutrition experts modified a simple Swedish eating system for diabetes treatment, prevention, and weight loss. It is called the Plate Method. Studies have shown that it works. It teaches how to measure good serving sizes without any the complicated measuring.
You can try the Plate Method for yourself. For your next meal, just take a 9 inch plate and divide it in half. Fill half the plate with colorful non-starchy vegetables, like cabbage, kang kong, carrots, pechai, eggplant, green salad and/or string beans. Now, divide the rest of the plate in half again, so you have fourths. In one fourth, put lean meats, like grilled fish, chicken, or beef.
If you are a vegetarian, you can use tofu or nuts in this section. In the last ¼ of the plate, put your starchy foods, like rice, bread, noodles, potatoes, taro or sweet potato. That’s not all! Add a small bowl of fruit, about ½ cup. This could be papaya cubes, a slice of watermelon, a mango, whatever type you like. And finally, have one 8 oz. cup of low-fat or skim milk.
This eating system keeps the carbohydrates (sugars and starches) nicely balanced and moderate, and it encourages a variety of foods. There is also flexibility. If you are not a milk drinker, you can substitute one additional fruit serving or a starch serving instead. For more information about the plate method, see the American Diabetes Association Website at diabetes.org and search for “Create Your Plate.” http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/.
Some people need more specialized help with diabetes. Medicare and most insurance cover personalized diet assistance called Medical Nutrition Therapy with a registered dietitian or classes with a Certified Diabetes Educator. Ask your doctor if these options are available to you.
Dianne Esplin has been a registered dietitian for 20 years. She lives on Saipan and currently works with people on dialysis at a private clinic.
