ILD Nutrition Manual: Plate Method for Healthy Meal Planning
Step 1: Fill half your 9-inch plate with non-starchy vegetables
- Non-starchy vegetables are low in calories and carbohydrates and high in fiber. This means they can help you feel more full and satisfied with your meal, but won't lead to weight gain and high blood sugar.
- Aim for 1 to 2 cups of any vegetable, other than the starchy vegetables listed in Step 3.
- 蔬菜可以是生的也可以是熟的.
Step 2: Limit protein to a quarter of your plate
- 选择瘦肉、家禽或鱼. Your portion should not be bigger than the palm of your hand. Try 1 to 2 whole eggs, or just use the egg whites for lower cholesterol.
- 选择豆腐、坚果或种子. Aim for about 2 tablespoons of nuts and seeds or 1/2 cup of tofu.
Step 3: Limit starch to a quarter of your plate
- Starch is a source of carbohydrate, which turns into an important fuel, called glucose. Limiting the portion size of starch helps control body weight and blood sugar.
- Choose a bun, tortilla, bread, bagel, rice, 谷物, cereal, 意大利面 or a starchy vegetable.
- If you choose bread, limit it to 2 slices or 1/2 bagel.
- If you choose a hamburger or hotdog bun, limit it to 1 bun.
- If you choose a tortilla, limit it to 2 small tortillas or 1 large tortilla.
- 如果你选择米饭, 谷物, 意大利面, 谷物或淀粉类蔬菜, limit the portion to no more than 1 cup — this is about the size of a woman's fist. Starchy vegetables include beans, potatoes, corn, yams, peas and winter squash.
- Choose most of your starches from whole 谷物, 比如全麦面包或玉米饼, 糙米, 全谷物和麸皮谷物, 全麦面食或豆类.
注意: 对于高蛋白, 低碳水化合物饮食, replace the starchy vegetable with more non-starchy vegetables, make the protein portion larger (4 to 6 ounces of lean meat or other protein rather than 2 to 4 ounces), and take a multivitamin and mineral supplement
Step 4: If desired, add one portion of fruit or milk
- Fruit, milk and yogurt are also sources of carbohydrate. To best control body weight and blood sugar, limit yourself to either fruit or 用餐时喝牛奶. You may choose to save the fruit or milk for a snack.
- Because high-carbohydrate drinks can quickly raise blood sugar, avoid drinking fruit juice.
- 水果部分的例子有:
- 1 small apple, orange, peach, pear, banana or nectarine, or half of a larger-size fruit
- 3/4 cup fresh pineapple chunks, blueberries or blackberries
- 17个葡萄
- 1-1/4杯草莓或西瓜
- 一杯哈密瓜、蜜瓜或木瓜
- Choose low-fat or non-fat dairy products for heart health and weight control.
- Examples of milk and yogurt portion sizes are:
- 1 cup (8 ounces) of non-fat or 1 percent milk, or soy milk
- 2/3 to 1 cup plain non-fat or aspartame-sweetened fruit yogurt
第五步:限制添加脂肪
- 避免添加黄油等脂肪, 人造黄油, 缩短, 蛋黄酱, 肉汁, 奶油酱汁, 沙拉酱和酸奶油加到你的食物里. Instead, season foods with herbs and spices.
- Cook using low-fat methods such as baking, steaming, broiling or grilling. 避免油炸食品.
有关餐盘饮食的更多信息,请访问 http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/.
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ILD营养手册索引:
- ILD Nutrition Manual: General Guidelines for Eating Healthy
- ILD营养手册:体重指数
- ILD Nutrition Manual: Increasing Protein in Your Diet
- ILD Nutrition Manual: Tips for Gaining Weight
- ILD Nutrition Manual: High-Calorie, High-Protein Sample Menu
- ILD Nutrition Manual: High-Calorie Shakes and Smoothies
- ILD Nutrition Manual: Tips for Losing Weight
- ILD Nutrition Manual: Plate Method for Healthy Meal Planning
- ILD Nutrition Manual: Prednisone and Weight Gain
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.