Living with diabetes doesn’t have to stop you from doing the things you love. (You can even continue to enjoy tasty meals!)  By recognizing when to talk with your provider and using a simple method of filling your plate with healthy ingredients, you can stay in control. That means eating the right foods — and knowing when to ask your provider for extra support. Keep reading to learn about the “Diabetes Plate Method,” a simple meal-time trick for helping keep your blood sugar levels steady. Plus, learn the signs when it’s time to call your provider.

How to use the Diabetes Plate Method

This approach to filling your plate is a simple and effective way to build balanced meals. You can use it throughout the day to help control your blood sugar and manage your condition.

1. Non-starchy vegetables: Fill half of your plate with non-starchy vegetables like broccoli or cauliflower. These are low in calories and high in fiber, which helps keep you full and stabilizes blood sugar. 

2. Lean protein: Fill a quarter of your plate with lean protein sources like chicken breast, eggs or beans. These help your bones and muscles get stronger and keep you feeling full.

3. Whole grains or starchy vegetables: Fill the remaining quarter of your plate with whole grains like whole wheat pasta or brown rice or starchy vegetables like potatoes, corn or peas. These provide essential nutrients and fiber.

Tip: Choose large frozen bags of mixed veggies to save money and prep time. They store longer than fresh veggies and have several servings per bag.

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4 signs it’s time to talk to your provider

If you're not properly managing your diabetes, you may develop symptoms and can even cause future complications. Call your provider right away if you notice:^*

1. More frequent urination or thirst

2. Loss of feeling in your feet

3. Unexplained tiredness 

4. Hearing or vision loss

Your provider can help you adjust your care plan or medication, if needed.  

Want help managing your diabetes?

You have an over-the-counter (OTC) allowance that can help pay for products like blood glucose test strips or glucose tablets. To learn more, visit your secure member website at AllinaHealthAetnaMedicare.com/Login. Not registered yet? Visit AllinaHealthAetnaMedicare.com/Register to get started.

5 budget-friendly diabetes recipes

Ready to fill your plate? Here are five low-cost recipes that taste great and follow the Diabetes Plate Method.

1. Vegetable stir-fry with eggs

This quick and easy stir-fry is packed with low-carb vegetables and protein, making it an excellent choice for managing blood sugar levels.

Ingredients:  

• 2 eggs 
• 2 cups mixed vegetables (carrots, bell peppers, broccoli)
• 1 tablespoon olive oil 
• 1 tablespoon soy sauce 
• 1 cup cooked brown rice  

Instructions:  

1. In a bowl, beat the eggs. Set aside. 
2. In a large skillet over medium heat, heat the olive oil. 
3. Add the mixed vegetables and cook for 5-7 minutes.  
4. Pour the beaten eggs over the veggies and stir until the eggs are cooked through.
5. Stir in the soy sauce and cook for 1-2 minutes. Serve over cooked brown rice.

2. Lentil Soup

Lentils are a great vegetarian source of protein, plus they’re high in fiber so you feel fuller longer.

Ingredients:  

• 1 cup dried lentils
• 4 cups water or low-sodium broth 
• 1 can diced tomatoes
• 1 onion, chopped
• 1 teaspoon cumin 

Instructions: 

1. Rinse the lentils and pick out any debris. 
2. In a large pot, bring the water or broth to a boil. 
3. Add the chopped onion and cook for about 5 minutes.
4. Add the lentils, tomatoes and cumin. Reduce heat and simmer for 25-30 minutes.
5. Season with salt and pepper.

3. Grilled chicken and vegetable skewers

These flavorful skewers are a great way to get a balanced meal with lean protein and low-carb vegetables, ideal for maintaining stable blood sugar levels.

Ingredients:  

• 2 boneless, skinless chicken breasts, cut into cubes
• 1 bell pepper, cut into chunks
• 1 zucchini, cut into rounds
• 2 tablespoons of olive oil 
• 1 teaspoon of your favorite spice or herb

Instructions:  

1. Preheat your grill or pan to medium-high heat. 
2. Thread the chicken and vegetables onto skewers. 
3. In a small bowl, mix the olive oil and spice. 
4. Brush the skewers with the mixture.
5. Grill the skewers for about 10-12 minutes, turning occasionally. 

4. Egg and spinach frittata

This simple and delicious frittata is a great way to get a protein-rich meal that’s low in carbs and packed with vitamins, perfect for diabetes management.

Ingredients:  

• 3 eggs
• 1/2 cup of fresh spinach
• 1/4 cup of cherry tomatoes, halved
• 1/2 tablespoon of olive oil 
• 1/2 teaspoon of salt

Instructions:  

1. Preheat your oven to 375°F. 
2. In a large oven-safe skillet, heat the olive oil over medium heat. 
3. In a bowl, whisk the eggs and season with salt. 
4. Pour the egg mixture over the vegetables in the skillet. Cook on the stovetop for about 5 minutes.
5. Transfer the skillet to the oven and bake for 6-10 minutes. Slice and serve. 

5. Black bean and corn salad

This refreshing salad is light and full of fiber, making it a great option for managing blood sugar levels and providing sustained energy.

Ingredients:  

• 1 can of black beans, drained and rinsed
• 1 can of corn, drained
• 1 cup of cherry tomatoes, halved
• 2 tablespoons of lime juice
• 1 tablespoon of olive oil 

Instructions:  

1. In a large bowl, combine the black beans, corn and cherry tomatoes. 
2. In a small bowl, whisk together the lime juice and olive oil. 
3. Pour the dressing over the salad and mix well.
4. Serve chilled or at room temperature with a side of whole grain bread or a mixed green salad.

^*FOR SYMPTOMS: American Diabetes Association. “Diabetes Complications” Accessed March 12, 2025.

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