Healthy Reports

– A Nutrition Blog by James Johnson –

Diabetes: Plan Healthy Meals and Portion Control

Diabetes: Plan Healthy Meals and Portion ControlThese days, in the U.S alone, Type 2 diabetes has become very common. So much is written and spoken about it in websites, books etc. This is a life-threatening disease that many people are diagnosed with. Those who are affected by this condition constantly wonder how they can deal with this condition. Eating right is the first and foremost thing for a diabetic patient to do. It is important to plan healthy meals, and implement portion control.

The Plate Method

It is best to look at the diabetic weight loss program. This can give you an idea about how your body responds to right nutrition, and how different foods blend to offer the best supply of nutrients. There is a specific technique called “The Plate Method”, which is about getting the portions right while eating dinner. To be able to do it, you need to plan your own meal plate. You have to imagine on your plate with lines drawn in, to demarcate 3 portions – two smaller portions and a large one. Draw a line across the plate’s middle. Draw another from the plate’s middle to the end.

Leave the biggest portion for non-starchy vegetables, which should include stuffs like:

  • Bok choy
  • Cabbage
  • Carrots
  • Lettuce
  • Spinach
  • Cauliflower
  • Tomatoes
  • Green beans
  • Broccoli

Keep a smaller portion for starches like tortillas, pasta, rice, whole wheat and whole grains. Another small section should be for:

Proteins, like turkey and chicken. You may even get lean pork or beef cuts.

  • Fishes, such as catfish, cod, salmon and tuna.
  • Sea foods, such as crab, oysters and shrimp clams.

For your dinner, you may also have a side dish comprising of vegetable salad or fruit salad. This can include healthy fruits like pumpkin or healthy vegetables like Broccoli.

Why Does Portion Control Matter for Diabetes Patients?

A diabetes weight loss program and portion control means that you can have healthy foods that benefit your body, keep your diabetes under control, help you to keep a healthy weight and avoid obesity problems. When you learn portion control, and eat a specific portion for each kind of food, you can be at a healthy size – which is essential for the management of diabetes. All that you have to do is fill the plate with the right kind of foods, and have them in the right amounts. You can reap more benefits when you complement your meals with an active lifestyle. Stay physically active!



ABOUT THE AUTHOR: James Johnson is the founder of Healthy Reports. He is a seasoned researcher and author with over 15 years of experience. He has a unique combination of experience and skills in nutrition, dietetics, and communication.

Categories: Diabetes