What proportions of the different food groups should be in a meal?

So an ideal plate for diabetes would be a plate which is half a plate of fruits or vegetables. So if you're looking at a circular plate, half of your plate should be vegetables and that could be anything from salads, it could be anything from cooked vegetables, boiled vegetables, even vegetables frozen or tin. So half your plate should be vegetables. And then the rest of your plate, a quarter should be carbohydrate and a quarter should be protein. Now that might not look like a lot of food, but when you dish out your plate, the advice that we give is place your vegetables on your plate first. So your vegetables on your salad should be dished out first so that half the plate is taken up by vegetables and salads. Quarter of your plate should be protein and then place the carbohydrates last. so that the smallest portion on your plate should be of the carbohydrates. So that's your rice, pasta, potatoes, that should be the smallest portion. Often we find that people place their carbohydrates first on their plate and they fill up their plate like a mountain of rice or pasta or potatoes, and then they put in their protein and there's very little space for vegetables or salads. But we teach people to reverse that and place in your vegetables first, then your protein, and then your carbohydrate last.