Building a Balanced Plate for Prediabetes

Living with prediabetes doesn’t mean giving up flavor or variety — it means learning how to balance foods so your blood sugar stays steady. A simple framework to start with is the “balanced plate method”:

- Non-starchy vegetables: Fill half your plate with colorful options like spinach, broccoli, peppers, or zucchini. These are rich in fiber and nutrients, and they help slow down digestion.

- Lean proteins: Reserve a quarter of your plate for chicken, fish, tofu, beans, or eggs. Protein helps keep you full and supports muscle health.

- Whole grains or starchy foods: Use the last quarter for brown rice, quinoa, oats, or sweet potatoes. Choosing whole, fiber-rich carbs helps prevent sharp spikes in blood sugar.

- Healthy fats: Add small amounts of avocado, olive oil, nuts, or seeds. These support heart health and add flavor.

Quick Meal Idea

Grilled salmon with roasted broccoli, a side of quinoa, and a drizzle of olive oil. Simple, satisfying, and blood-sugar friendly.

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