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Food and Kitchen Tips

When Meal Planning Gets Complicated… A Simple Solution

Looking for a simple solution to diabetes meal planning? The Diabetes Plate Method can be a good place to start for many people with diabetes.

How to Fill Half Your Plate with Nonstarchy Veggies

Struggling to fill half your plate with nonstarchy vegetables? We've got plenty of tasty ideas for you.

VIDEO: Nonstarchy Vegetables

Nonstarchy vegetables are full of vitamins, minerals, fiber, and phytochemicals—and with so few calories and carbohydrate, everyone can enjoy more! =

VIDEO: Cabbage for St. Paddy’s Day

Michael Marks introduces us to a few different cabbage varieties and healthy ways to enjoy it this St. Patrick’s Day.

VIDEO: All About Sweet Potatoes

Michael Marks, Your Produce Man, explains the difference between sweet potatoes and yams. He’ll also touch on how sweet potatoes can fit into your diabetes meal plan.

Find More Healthy Tips

Find more videos, on-the-go tips, and other articles to help with meal planning and food preparation.

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Create Your Plate

This meal plan’s lunch and dinner are great examples of the diabetes plate method at work. The addition of a balanced breakfast and nutritious snacks help to round out your day.

See Meal Plan

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.