Rate Your Plate
A quick way to make sure you are eating a variety of healthful foods
at each meal is to "Rate Your Plate." Rate your plate is a great way
to practice portion control if you are trying to lose weight.
When you sit down for a meal, draw an imaginary line through the
center of your plate. Draw a line to divide one section into two.
* About one-fourth of your plate should be filled with grains or
starchy foods such as rice, pasta, potatoes, corn, or peas.
* Another fourth should be protein -- foods like meat, fish, poultry,
or tofu.
* For the last half of your plate, you can fill it with non-starchy
vegetables like broccoli, carrots, cucumbers, salad, tomatoes, and
cauliflower.
* Then, add a glass of non-fat milk and a small roll or piece of fruit
and you are ready to eat!
You may need to count the carbohydrates or exchanges in your meal so
you can be sure your insulin and exercise are on target. But "rating
your plate" will get you started.
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Rate your plate has changed at www.diabetes.org but if you go to
the main site and do a search for "Rate Your Plate" it will show
some articles such as the above which will help in learning portions
and other information.
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