My Sukari logo
    My Sukari

    Diabetes Plate Method Visualizer

    A simple visual guide to building balanced, diabetes-friendly meals using the plate method. Learn proper portion sizes without counting or measuring.

    Interactive Plate Guide

    Click on each section to see food examples

    Vegetables50%Protein25%Carbs25%

    Click a section to see examples

    Each section of the plate represents a food group. Click on the green (vegetables), red (protein), or yellow (carbs) section to see specific food examples for that category.

    Example Meals

    Traditional Kenyan Meal

    Sukuma Wiki with tomatoes and onions
    Grilled chicken (Kuku) or beef (Nyama)
    Ugali (1/2 cup) or chapati (1 piece)

    Fish and Greens

    Managu or Terere (cooked greens)
    Grilled tilapia or Nile perch
    Rice (Wali) - 1/2 cup

    Vegetarian Githeri

    Cabbage and carrot salad
    Githeri (maize and beans mix)
    Sweet potato (Viazi Vitamu) - 1/2 medium

    Western-Style Meal

    Mixed salad with cucumbers and tomatoes
    Grilled chicken breast
    Brown rice or sweet potato

    What is the Plate Method?

    The Diabetes Plate Method is a simple way to plan healthy meals without counting, calculating, or measuring. It helps you control portions and manage blood sugar levels by creating balanced meals with the right proportions of vegetables, protein, and carbohydrates.

    This method was developed by the American Diabetes Association and is recommended by diabetes educators worldwide as an easy, practical approach to meal planning.

    How to Build Your Plate

    1. Start with a 9-inch dinner plate (about 23 cm in diameter)
    2. Fill half your plate with non-starchy vegetables like lettuce, broccoli, peppers, or tomatoes
    3. Fill one quarter with lean protein such as chicken, fish, eggs, or tofu
    4. Fill the remaining quarter with carbohydrate foods like rice, pasta, bread, or starchy vegetables
    5. Add a small serving of fruit or dairy on the side, and choose water or a low-calorie drink

    Benefits for Blood Sugar Control

    • Helps control portion sizes naturally without measuring or weighing
    • Ensures balanced meals with adequate fiber from vegetables
    • Limits carbohydrate portions to help prevent blood sugar spikes
    • Provides adequate protein for satiety and stable blood sugar
    • Simple enough to use at home, work, or restaurants

    Tips for Success

    • Use a 9-inch plate - larger plates can lead to larger portions
    • Choose non-starchy vegetables for the largest section - they have minimal impact on blood sugar
    • Select whole grains and complex carbohydrates when filling the carb section
    • Choose lean proteins to limit saturated fat intake
    • Drink water or unsweetened beverages with your meals
    • Check your blood glucose 2 hours after eating to see how your body responds