Start with the plate, not a blacklist
CDC's plate method is a simple way to organize a meal: emphasize nonstarchy vegetables, include a protein source, and portion carbohydrate-containing foods rather than letting them dominate the plate.
Choose carbohydrate with context
Carbohydrates raise blood glucose, but they also come packaged very differently. Beans, intact whole grains, fruit and starchy vegetables bring nutrients and often fiber; sugary drinks and many refined grains are absorbed more rapidly and are easier to overconsume.
A practical build sequence
- Pick a nonstarchy vegetable or two.
- Choose a protein source that fits your preferences.
- Add a fiber-rich carbohydrate in a portion that fits your plan.
- Add a modest source of unsaturated fat when appropriate.
- Choose water or another low/zero-added-sugar drink most of the time.
Examples are frameworks, not prescriptions
- Salmon, roasted vegetables and a portion of lentils.
- Tofu and mixed vegetables with brown rice.
- Chicken, a large salad and beans or a whole-grain side.
- Greek yogurt, berries, nuts and a measured portion of oats.
Sources & verification
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