The Diabetes Plate Method to control blood sugar & weight

The Diabetes Plate Method:
https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method.html

"... start with a reasonably sized plate—we recommend about 9 inches across.

1. Fill half your plate with nonstarchy vegetables.

2. Fill one quarter of your plate with lean protein foods

3. Fill one quarter of your plate with carbohydrate foods

4. Choose water or a low-calorie drink

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Meal Planning with the Plate Method (inclucdes serving sizes):
https://www.drugs.com/cg/meal-planning-with-the-plate-method.html
Also:
 Limit salt and sugar.
 Choose healthy fats


Plate method - A meal plan template for weight loss:
https://www.mynetdiary.com/simple-n-healthful-meal-planner-plate-method.html
If you prefer water with your meals, you can move dairy to a snack instead.


Diabetes-Friendly Easy Plate Method Dinners:
http://www.eatingwell.com/article/291164/diabetes-friendly-easy-plate-method-dinners/

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More info @ diabetes.org & heart.org