Counting carbs is effective and plays a critical role in your diabetes control. So does portion control — and all you need to get started is an empty plate.
Take an ordinary dinner plate and draw an imaginary line down the center. Now, focus on filling half the plate with nonstarchy vegetables. Then divide the remaining half into two sections, each of which you will fill with starchy foods and a protein source like meat or fish. (But don't pile the food sky-high on the plate!) Following this practice is a simple and effective method to lose weight and help manage type 2 diabetes.

Fill half your plate with nonstarchy vegetables:
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  • Spinach
  • Carrots
  • Lettuce
  • Greens
  • Cabbage
  • Bok choy
  • Onion
  • Cucumber
  • Beets
  • Okra
  • Mushrooms
  • Peppers
  • Turnips
In one small section (1/4 of the total plate) put starchy foods:
  • Whole-grain bread
  • Rice
  • Pasta
  • Dal
  • Tortillas
  • Cooked beans or peas, such as pinto beans or black-eyed peas
  • Potatoes
  • Green peas
  • Corn
  • Lima beans
  • Sweet potatoes
  • Winter squash
  • Low-fat crackers, snack chips, pretzels, or fat-free popcorn
In the other small section (1/4 plate) place your protein choice:
  • Chicken or turkey without the skin
  • Fish such as tuna, salmon, cod, or catfish
  • Other seafood such as shrimp, clams, oysters, crab, or mussels
  • Lean cuts of beef and pork such as sirloin or pork loin
  • Tofu
  • Eggs
  • Low-fat cheese
At breakfast, your plate will look different, but the idea is the same. Whether you use a plate or bowl for breakfast, keep your portions small. Use half the plate for starchy foods and fill the smaller sections with fruit (1/4) and your protein choice in the other (1/4).