02/09/2025
🥗 How to Balance Your Food Plate for Weight & Diabetes Management
Your plate is your daily medicine. The right balance helps control blood sugar, manage weight, and fuel your body with energy.
Here’s the smart plate guide (use a 9-inch plate):
🍅 ½ plate = Vegetables & fruits (mostly non-starchy like sukuma, spinach, cabbage, broccoli, tomatoes, cucumber).
🍗 ¼ plate = Protein (beans, lentils, fish, chicken, eggs, lean beef).
🍚 ¼ plate = Whole grains / healthy carbs (brown ugali, brown rice, sweet potatoes, arrowroots, whole wheat chapati).
👉 Add a small serving of healthy fats (avocado, nuts, seeds, olive oil).
👉 Drink water instead of sugary drinks.
👉 Control portion sizes – it’s not just what you eat, but how much.
⚖️ This plate model helps keep blood sugar steady, prevents overeating, and supports long-term weight control.
Eat right. Live better. 🌱
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# healthy eating habits
