May 22, 2025

How to Build a Balanced Plate: Portion Control and Smart Food Choices
for Diabetes Prevention

Eating well is one of the most powerful tools you have to prevent Type 2 diabetes. But with so many diet trends and nutrition headlines out there, it can be hard to know what “eating well” really means. The good news? Preventing diabetes doesn’t require fad diets or giving up your favorite foods. It’s all about building a balanced plate, managing portion sizes and making smart food choices every day.

What Is a Balanced Plate?

A balanced plate includes a mix of vegetables, lean proteins, whole grains and healthy fats. This approach helps stabilize blood sugar levels, keeps you feeling full and fuels your body with the nutrients it needs.

A helpful tool to visualize this is the “Diabetes Plate Method”:

• ½ of your plate: Non-starchy vegetables (like leafy greens, broccoli, carrots, bell peppers, cauliflower or tomatoes)
• ¼ of your plate: Lean protein (such as grilled chicken, fish, tofu, turkey or beans)
• ¼ of your plate: Whole grains or starchy foods (like brown rice, quinoa, corn, sweet potato or whole-wheat pasta) /li>
• Add a serving of fruit or dairy (like a small apple or a glass of low-fat milk)
• Drink water or unsweetened beverages to stay hydrated

This simple layout helps keep your meals balanced without counting every calorie or carb.

Portion Control: Why It Matters

Portion control is essential in diabetes prevention. Even healthy foods can raise your blood sugar if you eat too much. Paying attention to portion sizes helps manage your calorie intake and prevents overloading your body with sugar and fat.

Here are some tips for smart portion control:

• Use smaller plates and bowls to prevent overeating
• Avoid eating straight from the package--portion out snacks into a bowl or bag
• Check food labels for serving size information
• Listen to your hunger cues eat slowly and stop when you are full

Smart Food Choices for Better Blood Sugar

Not all carbs are created equal. Refined carbohydrates—like white bread, sugary drinks and pastries—can spike blood sugar levels quickly. Instead, choose high-fiber, whole-food options that digest slowly and keep your energy steady.

Choose more:

• Whole fruits and vegetables
• Whole grains (like oats, brown rice, whole-wheat bread)
• Lean proteins (chicken, turkey, tofu, fish, beans)
• Healthy fats (avocados, nuts, olive oil)

Limit:

• Sugar-sweetened beverages
• Processed and packaged foods
• Fried foods and fatty cuts of meat
• Desserts and sweets (enjoy occasionally in moderation)

Tips for Eating Out or On-the-Go

Eating out doesn’t have to throw off your goals. Try these simple swaps:

• Ask for steamed vegetables instead of fries
• Choose grilled instead of fried
• Order dressing or sauces on the side
• Take half your meal home to keep portions in check

Final Thoughts

Preventing diabetes is possible—starting with what’s on your plate. By building balanced meals, controlling your portions and choosing nutrient-rich foods, you’re taking meaningful steps toward better health.

Need more help planning your meals or staying on track? Reach out to Eastern North Carolina Prevent Diabetes for local programs, resources and support. We’re here to help you live your healthiest life—one plate at a time.

Sources:

EverydayHealth.com
Diabetes Care Community
The Nutrition Source