The dLife Healthy Eating Plate
Use this handy image to help you eat for better blood sugar and head-to-toe health.
A plate is an easy, visual cue to show what foods you should eat and in what proportions. Many organizations, including the U.S. government, have used a plate image to convey their own healthy eating guidelines. But not all experts agree on what constitutes the healthiest diet, so the various plates out there are all a little different.
We created the plate below with diabetes in mind — both preventing it and managing it. But this plate also depicts the healthiest approach to eating for everyone. It's based on the current body of scientific evidence on diet and health. Remember, these are guidelines, not a precise prescription or diet. Your individual health situation may mean that this way of eating won't work for you. Before making any changes to your diet, please consult with your healthcare practitioner.
Click on the image below to enlarge it.
1 – Bertelli, AA and DK Das. 2009. "Grapes, wines, resveratrol, and heart health." Journal of Cardiovascular Pharmacology. 54(6):468-76.
2 – Jungbauer, A and S Medjakovic. 2012. "Anti-inflammatory properties of culinary herbs and spices that ameliorate the effects of metabolic syndrome." Maturitas. 71(3):227-39.
3 – Kay, CD, PM Kris-Etherton, SG West. 2006. "Effects of antioxidant-rich foods on vascular reactivity: review of the clinical evidence." Current Atherosclerosis Report. 8(6):510-22.
4 — Krishnaswamy, K. 2008. "Traditional Indian spices and their health significance." Asia Pacific Journal of Clinical Nutrition. 17(1):265-68.
5 – Merchant, AT, SS Anand, LE Kelemen, et al. 2007. "Carbohydrate Intake and HDL in a Multiethnic Population." American Journal of Clinical Nutrition. 85(1): 225–230.
6 – Mozaffarian, Dariush, Cao Haiming, Irena B. King, Rozenn N. Lemaitre, Xiaoling Song, David S. Siscovick, and Gkhan S. Hotamisligil. 2010. "Trans-Palmitoleic Acid, Metabolic Risk Factors, and New-Onset Diabetes in U.S. Adults: A Cohort Study." Annuals of Internal Medicine 153:I-56. http://www.annals.org/content/153/12/790.abstract. (Accessed 4/26/12.)
7 – Neil A Smart, Belinda J Marshall, Maxine Daley, Elie Boulos, Janelle Windus, Nadine Baker, Nigel Kwok. 2011. "Low-Fat Diets for Acquired Hypercholesterolaemia." Cochrane Database of Systematic Reviews. http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD007957.pub2/abstract;jsessionid=9FC0A38F3F2E8670B6795A2C060A0E8F.d02t02 (Accessed 4/26/12.)
8 – Nielsen, JV, and EA Joensson. 2008. "Low-Carbohydrate Diet in Type 2 Diabetes: Stable Improvement of Bodyweight and Glycemic Control During 44 Months Follow-Up." Nutrition and Metabolism (Lond) 5:14. doi:10.1186/1743-7075-5-14.
9 – Serafini, M, I Peluso, A Raguzzini. 2010. "Flavonoids as anti-inflammatory agents." Proceedings of the Nutrition Society. 69(3):273-78.
10 – Shai, I, D Schwarzfuchs, Y Henkin, et al. 2008. "Weight Loss with a Low-Carbohydrate, Meditteranean, or Low-Fat Diet." NEJM, 359(3): 229-241.
11 – Siri-Tarino, PW, Q Sun, FB Hu and RM Krauss. 2010. "Meta-Analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease." American Journal Clinical Nutrition doi: 10.3945/ajcn.2009.27725.
12 – Smit, Liesbeth A, Ana Baylin and Hannia Campos. 2010. "Conjugated Linoleic Acid in Adipose Tissue and Risk of Myocardial Infarction." American Journal of Clinical Nutrition (12 May). doi:10.3945/ajcn.2010.29524.
13 – Tapsell, LC, I Hemphill, L Cobiac, CS Patch, DR Sullivan, M Fenech, S Roodenrys, JB Keogh, PM Clifton, PG Williams, VA Fazio, and KE Inge. 2006. "Health benefits of herbs and spices: The past, the present, the future." Medical Journal of Australia. 185(4):S4-24.
14 – Thomas D and EJ Elliott. 2009. "Low Glycaemic Index, or Low Glycaemic Load, Diets for Diabetes Mellitus." Cochrane Database of Systematic Reviews 2009 (1): CD006296. DOI:10.1002/14651858.CD006296.pub2.
15 – Wood AC, EK Kabagambe, IB Borecki, HK Tiwari, JM Ordovas and DK Arnett. 2011. "Dietary Carbohydrate Modifies the Inverse Assocation Between Saturated Fat Intake and Cholesterol on Very Low-Density Lipoproteins." Lipid Insights 4: 7–15.
Sweet Potato and Beef Barley Soup Asparagus Guacamole Greek Vegetable Salad Savory Zucchini Stix Frozen Peanut Butter Mocha Parfaits Apple-Banana Bread Turkey with Dijon-Tarragon Cream Confetti Vegetable Kugel Puréed Tomato and Almond Salsa Warm Mushroom Salad
As I mentioned in an earlier post, one of the benefits that made it cost-effective for me to go with the real healthcare (HSA) plan rather than the phony (HRA) plan is that my company is now covering "preventative" medicines at $0 copay. The formulary for these, as stated by CVS/Caremark (my pharmacy benefits provider), covers all test strips, lancets, and control solutions. I dutifully get my doctor to write up prescriptions for all of my testing needs, submit...