Have you heard aboutPlato method?
It is a very practical way, without complications, to balance your meals, keep the stable glucose levels and even lose weight!
The idea is as simple as powerful: divide the dish into three parts, giving priority to vegetables without starch, and reducing the amount of carbohydrates and proteins.The best?You don't need scales or count calories!
TheAmerican Diabetes AssociationIt has launched an interactive tool that allows you to practice this method in a fun way, testing infinite combinations of healthy foods.You can use it yourself or share it with your partner, children or friends, so that everyone understands how to help you in your day to day.
Seven steps to create your ideal dish:
Use a normal dish and divide it mentally into three parts: one half, and two rooms.
Fullhalf of the dishwithVegetables without starch, as:
Spinach, carrots, lettuce, broccoli, cauliflower, tomato, cucumber, onion, peppers, mushrooms ...
In one of the rooms, putFoods with starchor whole grains:
Integral rice, oatmeal, lentils, chickpeas, potatoes, corn, whole wheat bread, semolina ...
In the other room, he addshealthy proteins:
Chicken or turkey without skin, fish (salmon, tuna ...), tofu, eggs, seafood, lean meats ...
You can include a portion ofFresh fruitor a low fat dairy if your food plan allows it.
Duckhealthy fatsIn small quantities:
Avocado, nuts, seeds, olive oil or soft dressing.
Complete with a low calorie drink:
Water, infusion, coffee or sugar tea.
💡 This method not only helps you control glucose, it also facilitates family meals: everyone can eat the same, just adapting proportions.
If you think useful, share it at home or with friends.You can also share the book"Live with diabetes: the power of the online community", that collects tips, real experiences and practical tools such as to improve life with diabetes.A reading that transforms and unites!
Does anyone use this method?
Do you have favorite tricks or combinations?
Tell us in the comments!