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. Follow the link to a fun tool to help you plan your meals.
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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