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U.S. Department of Health and Human Services
Division of Diabetes Treatment and Prevention (DDTP)

My Native Plate

My Native Plate

Use your plate as a guide to help you eat in a healthy way!

1 Fill half your plate with vegetables

2 Fill the other half of your plate with a grain/starch and a protein.

3 Add a side of fruit

 

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Picture here:

  • Mixed berries
  • Cooked spinach
  • Baked squash with peppers and herbs
  • Steamed wild rice
  • Baked deer meat with sage
  • Water
My Native Plate - Fruit, Vegetables, Protein, Grain/Starch, and Water

Remember:

Walking shoe

Stay Active

Glass of water

Drink Water

Plate with utensils

Use a 9-inch plate

More Ideas for My Native Plate

My Native Plate - Yogurt with strawberries, salsa, scrambled eggs with zucchini, tortilla, coffee

Pictured here: Yogurt with strawberries, salsa, scrambled eggs with zucchini, tortilla, coffee

My Native Plate - Apple, carrots, celery, lettuce, tomato, onion, pickle, beef patty, bun, unsweetened tea

Pictured here: Apple, carrots, celery, lettuce, tomato, onion, pickle, beef patty, bun, unsweetened tea

My Native Plate - Peaches, salad, beef and vegetable stew, cornbread, water

Pictured here: Peaches, salad, beef and vegetable stew, cornbread, water

Ways to Add Variety to Meals and Snacks

Vegetables and Fruits

Tips

  • Stock up on fresh, frozen, and canned vegetables and fruits.
  • Keep fruits and vegetables on hand for snacking.
  • Plan some meals around a vegetable main dish, such as a stir fry, stew, or soup.
  • Enjoy fruit as a dessert.

Examples

Vegetables: Wild greens, tomatoes, carrots, leafy greens, zucchini, avocados, broccoli, green beans, cucumbers, onions, peppers, okra

Fruits: Berries, melons, apricots, peaches, citrus fruits, bananas, apples, pears,

Proteins

Tips

  • Choose fish, beans, lentils, eggs, and nuts more often to cut down on meat.
  • Instead of a beef patty for your burger, try a veggie, black bean, turkey, soy, or bison patty.
  • Grill, stew, or bake meat instead of deep frying.
  • If milk upsets your stomach, try yogurt, lactose free milk, or soy milk.

Examples

Animal proteins: Fish, wild game, bison, poultry, mutton, beef, pork, eggs,

Plant proteins: Beans, lentils, nuts, nut butters, seeds, tofu, soy products, Dairy proteins: Milk, lactose free milk, yogurt, cheese, cottage cheese,

Grains and Starches

Tips

  • Choose whole grain foods, such as whole wheat breads, corn tortillas, oatmeal, and wild or brown rice.
  • Try whole wheat flour instead of white flour.
  • Add wild or brown rice to main dishes, such as a stir fry, stew, or soup.
  • Bake or roast potatoes instead of deep frying.

Examples

Grains: Pastas, breads, crackers, rice, oats, quinoa, barley, cereals, tortillas, flour, cornmeal,

Starchy vegetables: Potatoes, corn, green peas, winter squash,

 

Related Materials

Tips for Educators Using My Native Plate – Updated