In Week 1 we talked about diabetes basics. This week, we’ll look at changes we can make to our diet to help with blood sugar management.
Diets rich in fruits, veggies, healthy fats, and whole grains have been found to lower fasting blood sugar levels and improve HgA1c. Does this mean that you have to stop eating all your favorite foods? Not at all! By focusing on improving eating patterns, you can still include foods that you enjoy eating while supporting good health.
What does that eating pattern look like in real life? Enter the Brook Healthy Plate. The Brook Healthy Plate method utilizes a “plate model” to help us think about each meal in a simple and visual way. Using it to build meals takes the guesswork out of good nutrition. If you are able to make most of your meals resemble the Brook Healthy Plate, you are on the path to better blood sugar.
Flip over the cards to find out about the components of the Brook Healthy Plate method for building balanced meals.
So, can a meal fit into the Brook Healthy Plate model without perfectly fitting into the sections shown? Of course! The healthy plate model is a visual guide, not a rule-book! It simply helps us visualize proportions of food types in order to create balance and consistency, without requiring us to break out the measuring cups or scales!
Make sure you choose carbs that contain fiber for your Brook Healthy Plate. The fiber found in whole grains, beans, fruit, and starchy veggies will help keep your blood sugar in a safe range.
Unsweetened or calorie-free drinks are best. Sugar-sweetened beverages cause a large spike in blood sugar even when you drink it with a meal. Diet sodas have potentially been linked to higher blood sugar and drinking them can even make you crave sugar more! Stick with water, sparkling water, unsweetened tea, etc. Need helping kicking the sugary drink habit? Check out our tips.
Use a 8 to 10 inch plate, and don’t heap the food! This creates automatic portion control when following the Brook Healthy Plate method.
on November 3rd, 2020. Heather is a Certified Diabetes Educator, has been a Registered Dietitian for over 12 years, and is Brook's Health Director.