The Diabetes Plate method developed by the American Diabetes Association recommends that you fill half of your plate with non-starchy vegetables, 1/4 with lean protein, and 1/4 with carbohydrate foods. Here are some examples of each group to get you started.

Non-Starchy Vegetables

• Leafy greens​

• Carrots​

• Onions​

• Green beans​

• Brussels sprouts​

• Beets​

• Broccoli and cauliflower​

• Zucchini and squash​

• Peppers​

• Asparagus​

• Tomatoes

Lean Protein

• Chicken without the skin​

• Lean beef (look for loin, round, or 93% lean or higher when using ground beef)​

• Turkey​

• Eggs​

• Fish​

• Beans​

• Soy products​

• Low-fat dairy​

Carbohydrate Foods

• Whole wheat bread​

• Oats/oatmeal​

• Bran cereal​

• Whole wheat pasta​

• Barley and quinoa​

• Brown rice​

• Fresh fruit