Diabetes Forecast

The Healthy Living Magazine

November is American Diabetes Month®


The Plate Basics

What is the Plate Method?
The Diabetes Plate Method is an easy "formula" that helps you eat right with every bite

How to Create Your Plate
See how to fill your plate the healthy way

Foods for Your Plate
Healthy foods to fill your plate

Veggies to the Rescue
The answer to better nutrition is easy: eat more vegetables

Healthy Fats
See how healthy fats fit into the Diabetes Plate Method of meal planning

Combination Foods
How to fit casseroles, soups, and more into the Diabetes Plate Method

3 Tips for Using the Plate Method at Home
Smart ways to plan meals, shop for healthy groceries, and right-size your portions

How to use the Diabetes Plate Method at breakfast

Snacks & Desserts
How do snacks and desserts fit in with the Diabetes Plate Method?

Planning Tips from the Experts

Time-Saving Kitchen Tips from Chef Ronaldo Linares

  • During the summer, freeze berries for shakes and smoothies when you're short on time. Berries freeze well in resealable plastic bags and don't lose their flavor. Plus, they're full of fiber, antioxidants, vitamins, and minerals.

Food Network Star Ingrid Hoffman Dishes on Easy Prep Sides and Meals

  • To ripen avocados faster, stick them in a brown paper bag. Darkening skin color and a softer texture are clues that your avocado is ripe.

Weeknight Meal Expert Aviva Goldfarb Talks Cooking Strategy

  • If you plan to freeze a casserole, completely cool it first to avoid condensation.

  • To keep guacamole from turning brown, cover it tightly until you are ready to serve it.

  • Cucumbers will last longest if you store them in an unsealed plastic produce bag in the crisper drawer of your refrigerator. They are freshest when eaten within five days of purchase.

  • Using small amounts of strong cheese is a great way to add flavor without excess fat and calories. If you anticipate that you won't use a package of cheese in a timely matter, freeze it! Just be sure to press out as much air as possible before sealing the package or freezer bag.

  • If you've got extra lemons or limes sitting around and don't want that flavorful juice to go to waste before they go bad, freeze them! Just cut them into quarters and put them in a single layer on a baking sheet. Place them in the freezer until frozen. Then place the fruit in a freezer-safe bag to store in the freezer until you need a squeeze of fresh flavor for whatever dish you're fixing.

  • Before juicing an orange, lime, or lemon, use a microplane or fine grater to remove the zest. You can refrigerate fresh zest for 3 days or freeze it for up to a month. Use the ready-and-waiting zest to add flavor to dressings, marinades, and stir-fries.

Chef Jackie Newgent Takes Flavor-Filled Approach to Healthy Food

  • Once you bring tomatoes home from the farmers' market or grocery store, keep them on the counter, not in the refrigerator. Refrigerating unripe tomatoes halts the ripening process and adversely affects their texture and flavor.

Barbara Seelig-Brown Takes the Stress Out of Cooking

  • When you buy a piece of Parmigiano-Reggiano or Grana Padano, save the rind and use it in soups or sauces for a low-calorie way to add the flavor of cheese to the dish.

  • Keep a permanent magic marker in your kitchen so that you can date containers as soon as you open them and you won't throw out as much "questionable" food.

  • Holiday Tip: Get all serving pieces, ice buckets, trays, etc., out ahead of time and place sticky notes on them as to what menu item they will hold to avoid last-minute rummaging through cabinets. This will be beneficial to those helping you at the last minute.

Planning Videos

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