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How the plate method works for eating with diabetes

The plate method is a practical and effective approach to managing diabetes by regulating blood sugar levels. It involves dividing your plate into specific portions, emphasizing non-starchy vegetables, lean proteins, and controlled amounts of carbohydrates. One of the key advantages of the plate method is its ability to promote a balanced diet while providing portion control.


Whether you’re newly diagnosed or seeking to improve your blood sugar control, this method offers flexibility, convenience, and the potential to revolutionize your approach to managing diabetes.

So, let’s dig in and explore how the Diabetes Plate Method can be a game-changer for you!

What is the Diabetes Plate Method?

The Diabetes Plate Method is a simple and effective way to create balanced and nutritious meals.

Furthermore, it helps keep blood sugar levels in check.

It involves visually dividing your plate into specific portions to ensure a well-rounded mix of carbohydrates, protein, and non-starchy vegetables.

How does it work?

To put the Diabetes Plate Method into action, imagine dividing your plate into three sections:

Half of the plate: Fill this section with non-starchy vegetables like leafy greens, broccoli, peppers, or cauliflower. These veggies are low in carbohydrates, high in fiber, and packed with essential nutrients.

One-quarter of the plate: This section is for lean protein choices like chicken, fish, tofu, or legumes. Proteins help you feel full, stabilize blood sugar levels, and support muscle health.

One-quarter of the plate: In this section, include your carbohydrate-rich foods such as whole grains, starchy vegetables, or legumes. These foods provide energy and can be portioned based on your individual needs and goals.

Benefits of the Diabetes Plate Method

The diabetes plate method in a moving diagram.


The Diabetes Plate Method allows you to adapt it to your personal preferences and dietary needs.

You have the freedom to choose from a wide range of foods within each category, offering variety and enjoyment.


With the Diabetes Plate Method, you don’t need complicated calculations or special tools.

It’s a practical approach that you can apply to any meal, whether you’re eating at home, dining out, or on the go.

Improved glucose control:

By focusing on balanced meals with controlled portion sizes, the Diabetes Plate Method helps regulate blood sugar levels.

It promotes stable energy throughout the day, reducing the risk of spikes and crashes.

Applying the Diabetes Plate Method in Daily Life

Let’s explore some examples of how you can incorporate the Diabetes Plate Method into your daily routine:

Breakfast: Try a breakfast plate that includes scrambled eggs (protein), a side of sautéed spinach and tomatoes (non-starchy vegetables), and a small portion of whole-grain toast with avocado (carbohydrate + Fat).

Lunch: Build a satisfying lunch by having grilled chicken (protein) over a bed of mixed greens, cucumbers, and bell peppers (non-starchy vegetables) with a side of quinoa dressed with apple cider vinegar, some lime juice, and a few croutons for crunch(carbohydrate).

Dinner: Enjoy a balanced dinner with baked salmon (protein), a serving of roasted Brussels sprouts and butternut squash (non-starchy vegetables), and a portion of sweet potatoes, or rice. (carbohydrate).

Remember, the Diabetes Plate Method is all about balance and portion control. Don’t forget to listen to your body’s needs and adjust your portions accordingly.

Tips for Success using the plate method

If you’re just starting with the Diabetes Plate Method, keep these tips in mind:

  • Consult with a healthcare professional: Before making any significant changes to your diabetes management plan, it’s essential to consult with your healthcare team to ensure the Diabetes Plate Method is appropriate for you.
  • Educate yourself: Learn about the carbohydrate content of different foods and experiment with portion sizes to find what works best for you. A registered dietitian can provide valuable guidance in this area.
  • Meal planning: Planning your meals in advance can make it easier to follow the Diabetes Plate Method and avoid impulsive food choices. Consider batch cooking and prepping ingredients to save time during the week to save time.
  • Food tracking: Keep a food diary to monitor your progress, track portion sizes, and identify patterns in your blood sugar levels. This can provide valuable insights into how the Diabetes Plate Method is impacting your diabetes management.
  • Lastly, incorporate Blood sugar tracking: Make sure that you’re tracking your fasting and after-meal blood sugars so that you can see how the different foods you’re balancing.

By embracing the Diabetes Plate Method, you’re taking an active step towards managing your diabetes effectively.

Remember, every small change counts, and with time and practice, the Diabetes Plate Method can become second nature, supporting your journey towards a healthier and more balanced life.

We’d love to hear about your experiences with the Diabetes Plate Method!

Share your favorite recipes or meal planning tips in the comments below and join our community of empowered individuals who are taking charge of their diabetes management.

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About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m currently an Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

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