Diabetes Plate Method — Free Printable Handout (PDF)

Diabetes Plate Method Handout

A free, printable Diabetes Plate Method handout: half your 9-inch plate non-starchy veg, a quarter lean protein, a quarter carbs, water. ADA-sourced.

1. Start with a 9-inch plate

Use a 9-inch plate — about the size of a salad plate, or the length of a business envelope. The plate's size does the portion math for you, so carbohydrates stay in a steady range without your counting grams.

2. Half — non-starchy vegetables

Fill half the plate with non-starchy vegetables: broccoli, leafy greens, cauliflower, peppers, green beans, carrots, tomatoes, cucumber, asparagus, or zucchini. They're high in fiber with little effect on blood glucose.

3. One quarter — lean protein

A quarter goes to lean protein: chicken, turkey, fish, eggs, tofu, tempeh, edamame, or low-fat cottage cheese. A palm-sized portion is about 3 oz cooked. Protein helps you feel full and slows the digestion of carbs eaten alongside it.

4. One quarter — quality carbohydrates

The last quarter is carbohydrate foods — whole grains, starchy vegetables, beans, fruit, or dairy. These raise blood glucose the most, so the quarter-plate cap matters. A serving is about a fistful, roughly ⅓–½ cup cooked.

5. Add a zero-calorie drink

Pair every meal with water or another zero-calorie drink — unsweetened tea or coffee, sparkling water, or a diet drink. Skip juice and regular soda, which spike blood glucose without filling you up.

6. No counting required

The Diabetes Plate is the ADA's recommended starting point because it builds a balanced, lower-carb meal using only what you can see — at home, eating out, or at someone else's table. The ADA extends the same plate to prediabetes and type 1.

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