[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2014\/07\/eat-smart-picture-plate\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2014\/07\/eat-smart-picture-plate\/","headline":"Eat Smart: Picture Your Plate for A Balanced Meal","name":"Eat Smart: Picture Your Plate for A Balanced Meal","description":"If you have diabetes, the first step to eating smart is to control portion size. Look at your dinner plate and imagine three sections, as shown below. Starches and proteins go in the small sections, and the biggest section can be filled with non-starchy vegetables. Add fruit and low-fat dairy on the side. Now you […]","datePublished":"2014-07-06","dateModified":"2023-10-12","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/endocrinology-regions","name":"Endocrinology","url":"https:\/\/www.upmc.com\/services\/endocrinology-regions","sameAs":"https:\/\/share-dev.upmc.com\/endocrinology\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/10\/healthy-plate.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/10\/healthy-plate.png","height":527,"width":791},"url":"https:\/\/share-dev.upmc.com\/2014\/07\/eat-smart-picture-plate\/","about":["Nutrition"],"wordCount":430,"keywords":["Dairy","diabetes","Dinner","fats","food","fruit","healthy eating","meat","milk","portion sizes","protein","starch","UPMC Centers for Diabetes Education and Support","vegetable"],"articleBody":"If you have diabetes, the first step to eating smart is to control portion size.Look at your dinner plate and imagine three sections, as shown below. Starches and proteins go in the small sections, and the biggest section can be filled with non-starchy vegetables. Add fruit and low-fat dairy on the side. Now you have a balanced meal!What Does Healthy Eating Really Mean?Healthy eating takes some thought and planning. It also means:Eating a variety of foods, including vegetables, whole grains, fruits, non-fat dairy foods, healthy fats, and lean meats or meat substitutes.Trying not to eat too much food.Trying not to eat too much of one type of food.Spacing your meals evenly throughout the day.Not skipping meals.Talk with your health care provider about diabetes and the help available through UPMC Centers for Diabetes Education and Support. Learn more at UPMC.com\/Diabetes. Vegetable1 serving = 5 gms of carbs1 Cup Raw or1\/2 Cup CookedBeans (green, wax)BeetsCarrotsCauliflowerCucumberGreens(collard, kale, mustard)MushroomsSalad greensTomato (fresh or canned)Tomato\/vegetable juice (1\/2 cup)Zucchini \u00a0Protein1 serving = 2-3 oz. of protein1 oz. of meat = 0 gms* of carbs**Examples of MeatChoose lean cuts of:BeefChickenPorkTurkeyFish (tuna, salmon, catfish)Seafood (shrimp, oysters, clams, crab, mussels)Meat SubstitutesLow fatcottage cheese 1\/4 cupLow fat cheese 1 oz.Egg 1 eggPeanut butter 1 Tbsp. Starch1 serving = 15 gms of carbsExamples of Starches1\/2 of a potato 3 oz.Bagel (large) 1\/4 (1 oz.)English muffin 1\/2Hamburger\/ hotdog bun 1\/2 (1 oz.)Popcorn, un-buttered 3 cupsPancake (4\u201d across) 1 pancakeUnsweetened cereal 1\/2 – 3\/4 cupWhite or wheat bread 1 slicePeas or corn 1\/3 cupRice, white or brown, 1\/3 cupcookedPasta, cooked 1\/3 cup Fruit1 serving = 15 gms of carbsApple, small 1-4 oz.Banana, 1\/2 1-4 oz.Canned fruit(unsweetened) 1\/2 cupBlueberries(unsweetened) 3\/4 cupGrapes (small) 17 grapesMelon (cubed) 1 cupOrange, small 6 1\/2 oz.Strawberries, whole 1 1\/4 cupFruit Juice Apple, orange 1\/2 cupGrapefruit, pineapple 1\/2 cupCranberry (juice cocktail) 1\/2 cup Milk1 serving = 12 gms of carbsFat-Free & Low-FatFat-free (skim) milk 1 cup (8 oz.)Milk (1% or 2%) 1 cupSoy milk, light or plain 1 cupYogurt, with sugar substitute 6 oz.Fats1 serving = 5 gms of fatExamples of a FatNuts (almonds,peanuts, walnuts 1 Tbsp.Oil (vegetable,olive, canola) 1 tsp.Margarine\/butter 1 tsp.Light mayonnaise 1 Tbsp.Salad dressing 1 Tbsp.Light salad dressing 2 Tbsp.* gms = grams**carbs = carbohydratesPortion Sizes 1 oz = 4 dice3 oz = deck of cards1 cup = a fist1 tsp = 1 thumb tipSource:American Diabetes Association Where do I Begin brochure.Editor's Note: This article was originally published on July 6, 2014, and was last reviewed on October 12, 2023."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2014","item":"https:\/\/share-dev.upmc.com\/2014\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"07","item":"https:\/\/share-dev.upmc.com\/2014\/\/07\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Eat Smart: Picture Your Plate for A Balanced Meal","item":"https:\/\/share-dev.upmc.com\/2014\/07\/eat-smart-picture-plate\/#breadcrumbitem"}]}]