The plate method is a technique of dividing up your plate to enable you to measure out appropriate portion sizes of different foods.
The plate method can be used to aid weight management and can also be helpful for people with diabetes in managing carbohydrate intake
The plate method is simple to apply and is therefore an easy way to manage your energy intake and ensure a healthy balance of nutrients in your diet.
Does plate size matter?
For the plate method to work well, it helps to begin with a suitably sized plate. Many dinner plates in the UK are up to 12 inches in diameter.
Replacing a larger plate with one that has a 10 inch diameter can you help to reduce your meal size by up to a quarter.
Dividing your plate
The American Diabetes Association recommends, at main meals, dividing your plate into quarters as follows:
- 2 quarters made up of non-starchy vegetables
- 1 quarter of starchy foods
- 1 quarter of protein based foods
Non-starchy vegetables include vegetables that have less impact on blood sugar levels, such as broccoli, mushrooms, swede and most salad vegetables.
Starchy foods include whole grain foods , such as bread and rice, and starchy vegetables include vegetables such as potatoes, cassava and beetroot.
Protein based foods may include any of the following:
Portion size plates
There are options available to make dividing your plate up even easier.
The Diet Plate has easy to follow divisions on the plate which are tailored for men and women depending on which plate you choose.
The Low-Carb Program – a structured education programme for people interested in following a low-carb diet – makes extensive use of the plate method. Sign up today »
