The Plate Method of Super Meal Planning

Website Reference: 

http://www.deathtodiabetes.com/Super_Meal_Plate.html

The Plate Method of meal planning has become very popular because it makes it so much easier to figure how what should be on your plate. Unfortunately, the majority of the Meal Plates offered by the American Diabetes Association and other organizations are not designed to help a diabetic reduce their medications and reverse his or her diabetes.

However, the author has developed a Meal Plate of superior nutrition that will improve your blood sugar and help you begin to reverse your diabetes -- and, without having to do a lot of calorie counting and carb counting.

How to Create Your Super Meal Plate

The Super Meal Model Plate is an effective way for both managing diabetes and losing weight. Creating your Meal Plate let's you still choose the foods you want, but changes the portion sizes so you are getting larger portions of non-starchy vegetables and a smaller portion of starchy foods. Then, you can use blood glucose testing (and the Death to Diabetes Cookbook) to try new foods within each food category.

Try the following simple steps to get started with the Death to Diabetes Super Meal Plate for a typical super dinner:

1. Using a 9-inch dinner plate, cut the plate in half; and, on one side, cut it again so you will have 3 sections on your plate.
2. For your primary Carbohydrate, fill the half section with 2 to 3 cups of raw or lightly-steamed green/brightly-colored vegetables such as:
   1. Spinach, broccoli, Brussels sprouts, asparagus, bok choy
   2. Greens (collards, turnips, mustard), green beans, bean sprouts
   3. Cauliflower, cabbage, kohlrabi, artichokes, okra, sauerkraut
   4. Romaine lettuce, onion, cucumber, celery, parsely
   5. Sea vegetables (arame, dulse, kelp, kombu, nori, wakame)
3. In one of the quarter sections, place another vegetable (1 cup) or one of the following starchy vegetables (as long as your blood glucose has stabilized):
   1. Sprouted grain bread (1 slice) -- no wheat bread!
   2. Organic brown rice (¾ cup) -- no white rice!
   3. Whole grain pasta, tortillas (¾ cup)
   4. Beans and peas, such as kidney beans, pinto beans, lima beans, black beans, chickpeas, green peas, or black-eyed peas (1 cup)
   5. Red/yellow/orange peppers, mushrooms, carrots, squash, string beans, turnips, beets, tomatoes -- mix in with the other vegetables for some variety
   6. Sweet potatoes, pumpkin, winter squash (no corn, white potatoes!)
   7. Whole grain crackers, snack chips, pretzels, or fat-free popcorn
4. For your primary Protein, in the other quarter section, put your lean meat or meat substitute such as:
   1. Chicken or turkey without the skin (4 to 6 oz. -- size of your fist)
   2. Fish such as tuna, wild salmon, cod, or sardine (5 to 6 oz.)
   3. Organic Omega-3 eggs, low-fat cheese
   4. Seafood such as shrimp, clams, oysters, crab, or mussels
   5. Lean cuts of organic beef, bison, or venison
   6. Tofu, tempeh, miso
5. For your primary Fat, add 1 tbsp. of a plant oil such as extra virgin olive oil (pour on top of the vegetables)
   1. Optional: Mix the olive oil with apple cider vinegar
   2. Optional: 1 tbsp. extra virgin coconut oil
   3. Optional: 2 tsp. macadamia nut oil and 1 tsp. organic butter
   4. Avoid vegetable oils such as corn oil and soybean oil
   5. Also, avoid canola oil!
6. Add organic spices and herbs to the vegetables and/or meat
   1. Garlic, onions, leeks, shallots
   2. Cayenne pepper, Tabasco sauce, black pepper
   3. Sea salt (Make sure the salt is not white!)
   4. Curry, oregano, paprika
7. For your primary Liquid, add a glass of filtered water (16 to 24 ounces).
   1. Optional: Add 8 oz. of fresh green raw vegetable juice
   2. Optional: Add 8 oz. white tea or herbal tea (decaffeinated)
   3. Note: Avoid cow's milk, soda, diet soda, fruit juice, and coffee
8. Optional: For dessert, try a piece of whole fruit or a 1/2 cup fruit salad, but only if your blood glucose has stabilized. Avoid bottled fruit juices and canned fruit.

Note: Other options for a super dinner (or other super meal) include salads, stir-fry, sandwiches, stews and soups that utilize the primary carbs, proteins, and fats listed above.