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.
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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.
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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.
Crustless Spinach Quiche Tofu Noodle Soup Caribbean Barbecued Pork Chops Bok Choy Salad Mahi mahi with Balsamic Wine Sauce Taco Pizza Pumpkin Cake Tomato Pepper Guacamole Hearty Mashed Potatoes Creamy Flavored Pops
Holidays are tricky, no? Between managing diabetes among massive amounts of junk food, managing stress to manage bloodsugar among (sometimes) massive amounts of family squabbling, shopping stress and the like, and trying to get enough sleep and exercise in the cold winter months - it's a lot to handle. So I've got a two tier plan to keep bloodsugars at bay this year. Tier one - diet and exercise. Typically, at this time of year I do what I call the nutrition and gym...