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StopDiabetes.mu

Everyday tool

Diabetes Plate Builder

The ADA Diabetes Plate Method skips the counting entirely: half the plate non-starchy vegetables, a quarter lean protein, a quarter carbohydrate foods, water alongside. Slide each group to match a typical plate at your table and see how close you already are.
none

bredes, salad, lalo, tomato, cucumber, chou chou

none

banana, mango, papaya (part of the carb quarter)

none

rice, bread, farata, potatoes, corn (the carb quarter)

none

milk, yoghurt (counts in the carb quarter)

none

fish, chicken, eggs, dal, beans, tofu

Empty plate
  • Non-starchy vegetables
  • Fruit
  • Grains and starchy food
  • Dairy
  • Lean protein

Move at least one slider first.

Your plate reading

Build your plate above, then choose Read my plate.

Sources

  1. What is the Diabetes Plate? American Diabetes Association, Diabetes Food HubThe half / quarter / quarter method this tool scores against.
  2. Eating well with diabetes American Diabetes Association

Last reviewed: 2026-07-16

Know where you stand first

Two minutes on the Type 2 Risk Self-Check tells you how much this plate matters for you. Food-first pantry ideas live at naturespan.mu.

The method that survives real kitchens

Carbohydrate counting works, but it demands scales, labels and arithmetic at every meal, which is why so many people abandon it. The American Diabetes Association's Plate Method asks for none of that: it manages portions through geometry. Half the plate vegetables that barely move blood sugar, a quarter protein, and one disciplined quarter for everything starchy or sweet, fruit and dairy included.

In a Mauritian kitchen the method has one main opponent: rice arrives first and claims territory. Serving the vegetables first, or physically halving the usual rice scoop, is often the entire battle. The reading this tool gives is qualitative on purpose; the pattern across your plates this month matters more than any single dinner.