How to Use the AADI Healthy Plate

Steps to Healthy Eating

Healthy eating starts by following the ratio 2:1:1 - 2 portions of vegetable to every portion of protein (meat, fish, or egg) and carb (rice, potato, naan). This AADI Healthy Plate will help and guide you in making healthier food choices.

Step 1

Fill half of the plate with colorful vegetables, for example:

• Broccoli, green beans, spinach
• Tomato, carrots, red bell peppers
• Mushrooms, onions
• Eggplant, red onions

Step 2

Fill a quarter of the plate with carb, and ideally more complex carb, for example:

• Brown rice
• Whole-wheat pasta
• Corn
• Peas
• Lentils

Step 3

Fill a quarter of the plate with protein, and ideally more lean and/or plant-based protein, for example:

• Tofu
• Low-fat cheese
• Low-fat paneer
• Fish

You may not be using a plate to eat, but use a bowl for your carb, while a plate for vegetables and protein. You can still follow this 2:1:1 principle!

Although this content is reviewed by Joslin Diabetes Center healthcare professionals, it is not intended to replace the medical advice of your doctor or healthcare provider. Please consult your healthcare provider for advice about a specific medical condition.