Plate Portions
To help you get full without raising your blood sugar too much, it helps to think about how to fill your plate.
Fill at least half of your plate with non-starchy vegetables: • Leafy greens, onion, cucumber
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• Celery, peppers, tomatoes • Carrots, mushrooms, squash • Green beans, eggplant, okra • Spinach, snap peas, snow peas
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Fill one-quarter of your plate with protein: • Chicken, turkey and eggs
• Fish: salmon, cod, tuna or tilapia (no swordfish) • Shellfish: shrimp, scallops, clams, mussels, or lobster • Lean beef: chuck, round, tenderloin • Lean pork: tenderloin, chop • Cheese or cottage cheese • Plant-based protein: edamame, tofu, tempeh
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Fill the last quarter of your plate with carbohydrates: • One-half cup brown rice, quinoa, whole grain pasta, oats/oatmeal • Four to six crackers • One slice whole grain bread • One dinner roll • One-half cup beans (such as black beans, kidney beans, garbanzo beans, or lentils)
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Add one small piece of fruit, about the size of a tennis ball
Add eight ounces of milk or 1 carton plain or light yogurt, if desired.
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If you are still hungry, fill up on non-starchy vegetables and protein foods.
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At breakfast, your hormones will make your blood sugar run higher. Avoid fruit and milk for breakfast. Instead, choose a whole grain and one to two ounces of protein.
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LivingConnected® | CCS Health
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