You can follow the plate method!

不妨考慮健康餐盤的方法！

This healthy eating plan works for everybody, including people with diabetes.

這個飲食計劃適合所有人，包括糖尿病患。

Indeed, making nutritious healthy meals will be a snap.

確實，製做營養健康的餐點不是件難事。

What's a healthy plate?

什麼是健康餐盤呢？

It's a way to control your serving sizes where you don't have to count.

這方法能讓你不用計算也能控制用餐份量。

Simply use a 7-inch plate for children and a 9-inch plate for adults.

簡單地為小孩準備 7 吋的的盤子，大人則使用 9 吋的。

First, divide the plate in half and fill one of them with vegetables.

首先，將盤子分半並用青菜填滿其中一半。

There are two types of vegetables, starchy like potatoes, corn, peas, or plantains and non starchy like zucchini, jicama, cucumbers, carrots, or salad.

蔬菜分成兩種：澱粉類如馬鈴薯、玉米、豌豆和大蕉；非澱粉類如西葫蘆、涼薯、小黃瓜、胡蘿蔔和沙拉。

If you have diabetes, fill half your plate with non-starchy vegetables, then fill 1/4 with whole grains or starches like brown rice, corn, beans, or whole wheat pasta.

如果你有糖尿病，可以在這半盤放上非澱粉類的蔬菜，接著再另外四分之一放上全穀類或澱粉如糙米、玉米、豆類或全麥義大利麵。

In the other quarter, add some lean protein like tofu, grilled fish, or chicken.

另外四分之一，可以放上一些精益蛋白質像是豆腐、烤魚或雞肉。

What about adding a side of tortilla or bread?

還是來一點墨西哥玉米餅或麵包？

It's hard to resist.

他們真的令人難以抗拒。

I know!

我懂！

The trick is, serve yourself a smaller portion of the other starches on your plate instead.

秘訣在於，以更少量的澱粉類取代。

To complete your meal, add a drink like unsweetened coffee, tea, or a glass of milk.

為了要讓餐點更完整，來杯無糖的飲料吧！咖啡、茶，或一杯牛奶。

But remember that drinking 8 ounces of milk affects your blood sugar just as it would if you ate another tortilla or a slice of bread.

但記得喝下 8 盎司的牛奶會影響你的血糖，程度跟你吃下的玉米餅或麵包相同。

Or, you can also choose water with a squeeze of lemon or lime.

你也可以選擇一杯水，擠點檸檬汁。

How you create your plate is up to you.

你可以依照你的喜好打造餐盤。

You have many options.

你有很多選擇。

As long as you remember to follow these healthy guidelines, and tada! You're all set!

只要你記得遵守這些健康的原則，那你就準備好啦！

You might be thinking how can you use the plate method to make vegetable beef soup or other meals?

你可能會想，要如何用餐盤的概念做出蔬菜牛肉湯或其他料理呢？

Simply follow the same idea.

很簡單，這都是一樣的概念。

Fill your pot with low sodium broth and lots of healthy vegetables like corn, cabbage, zucchini, carrots, and onions, and some lean beef... but not too much.

在鍋裡添滿低鈉的清湯和大量蔬菜，像是玉米、甘藍菜、西葫蘆、紅蘿蔔和洋蔥，以及一些牛瘦肉，但不要太多。

Just like you'd put on a quarter of your plate for each person you're serving.

就跟你為每個人準備的那四分之一盤一樣。

If you want, add your favorite type of bread on the side, and you've got the right amount for a healthy meal.

若你想要也可以來些你最愛的麵包，如此就能擁有最健康的一餐了。

Mm-hmm, enjoy!

好好享用吧！