Diabetes Plate Model
What is the Right Amount of Carbohydrates to Eat?
To get enough carbohydrates, almost half of your daily energy or calorie intake needs to include carbohydrates.
Carbohydrates for Energy
Take action to get enough carbohydrate at each meal:
- Use the Plate Model as a guide.
- Reduce of the amount of sweets, regular pop, vitamin water, sports drinks, bubble tea, and flavoured coffees you have.
- Eat three or more meals each day.
- Eat your meals at the same time every day.
- Have a healthy snack before you exercise.
- Talk to a Registered Dietitian.
The Plate Model
The Plate Model is a guide to help you know how much carbohydrate you can eat at each meal. Use the steps of the Plate Model as a guide only.
Step 1: Fill ½ of your plate with vegetables
Aim to fill ½ (half) your plate with a mix of different coloured vegetables. Eating vegetables of different colours will give you different nutrients. Vegetables can be raw, cooked, frozen, or canned.
Step 2: Fill ¼ of your plate with high fibre foods
Fill ¼ (a quarter) of your plate with high fibre foods like grains or starches (such as sweet potato, corn, brown rice, and other whole grains). Foods high in fibre and low glycemic index will not raise your blood sugar as much as lower fibre foods.
Learn more about high fibre foods »
Step 3: Fill the rest of your plate with protein
Complete your meal by filling ¼ (a quarter) of your plate with protein (such as lean meat, fish, poultry, tofu, egg whites, and legumes).
Step 4: Add a fruit and glass of milk
You may wish to include a glass of milk or yogurt and a piece of fruit. These foods also contain carbohydrate and can raise your blood sugar.
Tips
- Eat different kinds of foods to make sure you get the proper nutrients.
- Reduce the amount of sweets, regular pop, vitamin water, sports drinks, bubble tea, and flavoured coffees you have. These foods and drinks contain a lot of sugar and do not provide a good balance of nutrients.
Meal Timing
- Eat three or more meals each day, no more than six hours apart. Eating three meals a day can help prevent low blood sugar and prevent you from getting too hungry. You may find that you crave food that is less healthy when you are too hungry.
- Eat your meals at the same time every day.
- Before you exercise, check the time. If it has been 4 to 6 hours since you ate, have a healthy snack such as fruit or unsweetened yogurt. Healthy snacks can prevent low blood sugar during exercise.
See the Healthy Snacks List for more ideas »
A Registered Dietitian can answer your questions and help you to set goals to meet your needs.