The Plate Method

Even though movements such as Intuitive Eating and Health at Every Size have gained momentum over the past few years, unhealthy, restrictive diets still have a strong presence in the media and our culture.


As we start a new year, the diet industry ferociously tries to attack our self-esteem and worth by promising a better life with a smaller body; something they claim is only achieved by paying for their nutrition programs.


I’m all for working to make healthier lifestyle changes, yet as we strive to improve our physical health, we shouldn’t neglect our social, spiritual, and mental health. That’s why I love the Diabetic Plate Method! It’s sustainable, simple (how nutrition should be), and allows for flexibility with changes in our life. The Diabetic Plate meal pattern looks different than some popular diets (ex. Whole 30, Keto, Atkins), because it promotes health and balance rather than manipulation of body shapes and sizes (something we usually have little control over). ⁠You may lose weight following the Plate Method; however, the main goal is to nourish your body.⁠

Here’s the general idea:

  • Make half of your plate vegetables.
  • Make 1/4 of your plate a carbohydrate rich food. These foods include: dairy, fruit, grains, and starchy-vegetables.
  • Make 1/4 of your plate a protein rich food. These foods include meat, meat alternatives, plant based proteins, and cheese.
  • Add variety! Mix up your carb, protein, and vegetable choices.
  • Each meal or snack should have at least one carb and one protein choice.
  • Add a fat (preferably plant based) to keep you full and satisfied.
  • Strive to exercise 30 minutes per day. This could mean jogging, strength training, dancing, walking, swimming, and more! Find something you enjoy!

Like always, work with a Registered Dietitian (RD) to figure out how to tailor this meal pattern to your needs.



Click below for the printable handout. If you have any questions, feel free to send me a message in the contact section!

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