Idaho Plate Method Helps Diabetics Eat Healthy

The meal plan encourages us to eat about 1400 calories daily from a variety of foods from every food group. Each meal should consist of 45 grams of carbohydrate or 3 carbohydrate choices. The Idaho Plate Method also recommends using a nine-inch plate with food being no higher than one-inch on the plate. 

     Nicole DeMarco, Penn State Extension community health educator, shares the following information about the composition of a meal using the Idaho Plate Method.
     * 1/2 of the plate (approximately 1 cup) should consist of non-starchy vegetables such as: lettuce, cabbage, cucumbers, peppers, mushrooms, onions, garlic, beets, green beans, broccoli, celery, carrots, cauliflower, and/or tomatoes.
     * 1/4 of the plate should be filled with high protein foods like: 3 ounces lean meat, poultry, fish, or tofu; 1-2 eggs; 2 tablespoons peanut butter; 1/3 cup nuts; or 2 ounces cheese.
     * 1/4 of the plate should be loaded with starchy foods including: 1 slice of bread; 1/2 cup cooked or 3/4 cup dry non-sweetened cereal; 1/3 cup cooked pasta or rice; 6-inch tortillas; 1/2 cup dried beans or lentils; or 1/2 cup potatoes, corn, or peas.
     *Add a small serving of fruit such as: a small piece of fruit (similar in size to a tennis ball); 1/2 cup fresh, frozen, or canned fruit; or 2 tablespoons dried fruit.
     * Include a serving of low fat dairy products like: 1 cup skim milk; 6-8 ounces light yogurt; 1/2 cup sugar-free pudding.
     *Dessert may occasionally be substituted for the fruit serving. However, because desserts often contain a lot of sugar and fat, they should be eaten in moderation. 

     If you are interested in learning more about the Idaho Plate Method and type II diabetes, consider attending Penn State Extension’s Dining with Diabetes Program. Classes will provide nutrition education, daily meal plans, interactive cooking demonstrations, food sampling and an opportunity to connect with others who are living with type II diabetes. The program will be held for four consecutive Fridays starting March 2 from 2-4 p.m. at Penn State Extension’s Meeting
Room, 200 Adams Ave., Lower Level, Scranton. There will be a follow-up class on June 1st. The cost of the program is $40.00 per person or $55.00 for two family members living in the same household. To register, call 877-489-1398 or visit http://www.cvent.com/d/8cq92v. For questions about the program, contact Nicole DeMarco at (570) 963-6842 or nmd5140@ag.psu.edu. 

     Karen Thomas is a family and consumer sciences educator for Penn State Cooperative Extension in Lackawanna County.