The Meal Plate Method of Meal Planning
The "Death to Diabetes" Super Meal Model Plate (Diet for Diabetics) is more than "a diet". It is part of a comprehensive 10-step wellness program that is designed to improve the health of people suffering with Type 1 and Type 2 diabetes as well as other systemic health issues.
The "Death to Diabetes" Super Meal Model Plate (Diet for Diabetics) has many of the attributes of the Mediterranean Diet, Zone Diet, South Beach Diet, and Asian Diet -- with nutritional modifications to address the root causes of Type 2 diabetes and help to better control Type 1 diabetes.
Some people see this Super Meal Model Plate & Diet (for diabetics) as a"low carb" diet, but, the author sees it as a lot more than just a "low-carb" diet. He prefers the term "balanced" diet because there is a balance of carbs, proteins, and fats that promotes cellular repair and improves the overall health and wellness of the body.
Consequently, this Super Meal Model Plate & Diet can be used by non-diabetics, who want to lose weight, lower their blood pressure, or just improve their overall health.
Note: The Super Meal Model Plate was designed by the author to make it easier for diabetics (and non-diabetics) to design healthy, balanced meals without having to spend a lot of time counting calories and carbohydrates. Calorie-counting ((and carb counting)) can be time-consuming and very frustrating. And, given everything that a diabetic has to deal with, the author felt it was important to keep things as simple as possible.
Note: Most people just throw veggies and other foods together to create these combo-super meals, but these meals are out-of-balance and lack the proper balance of macronutrients and micronutrents. Without a proper balance of macronutrients and micronutrents, these combo-super meals do not contain the necessary nutrients to help you fight your diabetes! So, take out the guesswork and get the cookbook.
The "Death to Diabetes" Super Meal Model is truly THE Diabetes Diet for Diabetics, because it is specifically designed to help control, Type 1 diabetes and to help beat and reverse Type 2 diabetes -- by providing a more sustained level of energy and key nutrients that diabetics (and non-diabetics) are missing when they consume the more traditional grain-based, overly-processed, nutrient-poor or starchy meal.
The "Death to Diabetes" Super Meal Model has a very nutrient-dense protocol that provides nutrients that are key to the effectivity of THE Diabetes Diet including: carotenoids, antioxidants, Omega-3 EFAs (EPA, DHA), chlorophyll, magnesium, potassium, chromium, Vitamin E, Vitamin C, fiber, water.
The "Death to Diabetes" Super Meal Model also provide key nutrients for repairing and healing the body from cellular damage due to diabetes, injury, or some other systemic health issue. This nutritional program can also be designed to accelerate the body's repair and healing mechanisms -- especially with raw juicing, green smoothies, and cleanse/detox.
In addition, by avoiding the grain-based breakfast, diabetics and non-diabetics will not experience the mid-morning “crash” or craving for processed food/beverages. Over time, the "Death to Diabetes" Super Meal Model Diet for Diabetics will support blood glucose stabilization, cell repair and the regulation of the body's production and utilization of insulin.
Note: Refer to the clinical studies, including the China Study, which substantiate the benefits of a plant-based nutritional program to prevent and possibly reverse the effects of heart disease, diabetes, and some cancers.
Attributes of the Super Meal Model Plate Diet
The following attributes of the Super Meal Plate help to describe what your meal plate should look like:
- More frequent meals (4 to 6 times/day)
- Smaller meals (400-500 calories)
- Macro-nutrient Balance
- (Super Carbs, Proteins, Fats, Liquids)
- At least half the plate is vegetables
- Key micronutrients, i.e. vitamins, minerals, phytochemicals)
- High Fiber Content (30-35g/day)
- Fermented Foods (3-5 times/week)
- Raw Vegetables (50%-80%)
- Some Raw Fruits
- Nutritional Supplementation (Food-based)
- Minimum/No flour, sugar, wheat, fructose, processed foods, fast foods
- Minimum/No HFCS, PHO, nitrates, artificial sweeteners, food additives
- Minimum/No caffeine, alcohol, drugs
- Minimum/No dairy, especially pasteurized cow's milk/cheese; gluten (for Type 1s)
Key Point: This is not a low fat diet! Ironically, low fat diets helped to make us fat!
The Key Macronutrients of the Super Meal Plate
Super Carbohydrates include many bright, colorful and green, leafy vegetables, some dark, colorful whole fruits, and some specific organic whole grains (but, not wheat bread!).
Super Proteins include cold-water fish, nuts/seeds, fermented soy, organic dairy, lean animal meats (i.e. chicken, turkey, organic beef), wild animal meat (i.e. bison, ostrich, deer).
Note: If you are concerned about the mercury in fish, eat smaller fish or take an Omega-3 supplement.
Super Fats include plant oils such as extra virgin olive oil, macadamia nut oil, and extra virgin coconut oil (but avoid clear vegetable oils or canola oil!), and the oil in nuts/seeds and cold-water fish.
Super Liquids include filtered water, raw vegetable juices; some raw fruit juices; specific teas; and, a couple of the organic bottled juices.
Note: The Super Meal Plate also provides other key nutrients and many of the key micronutrients including vitamins, minerals, antioxidants, enzymes, fiber, oil, and water.
Tips for Using the Super Meal Plate
Begin eating these healing super foods; and, refer to Chapters 6 and 7 for a detailed list of all the super carbs, super proteins, super fats, and super liquids that support the Death to Diabetes Super Meal Model Diet for Diabetics.
Start eating the Super Meals, including the Super Breakfast, the Super Lunch, and the Super Dinner, and watch your blood glucose level start to steadily come down!
Make sure that you have at least one raw salad every day, if possible.
Stick with the program and watch your blood sugar come down and the weight melt off your body!
If you struggle with making healthy diet changes, read How to Change Bad Eating Habits.
Start eating The Top 10 Super Foods, including more salads and wholefood supplements.