Wednesday, October 22, 2008

Diabetics - Rate Your Plate

During Dad's 6-month follow-up diabetes class, MJ discussed the "rate your plate" concept. She drew a nifty picture of a plate divided in half, then one of the halves was divided in half again creating a round plate with three sections.

The largest section was for veggies, the second for meat and proteins, and the third for 2 carb choices + one.

Here is further information from the American Diabetes Association website regarding the rate your plate concept:

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.

When filling your plate, keep the food about the depth of your hand. If you pile it too high, you definitely won't be practicing portion control.

You still need to think about the types of foods you eat, but Rating Your Plate can get you started with portion control. Find out more about healthful food choices.

Click on the title of this post for an interesting interactive rate your plate from the ADA learning center.

Two more notes from the class:

* Eat protein for breakfast.

* If you cut calories, you must start exercising within 3 weeks for you will not lose weight.

So, that is it for the class notes. A lot of information in a short amount of time.

So, what do you think of the Rate Your Plate concept? Do you think it will help you lose weight?

No comments: