The plate method is a simple, visual way to make sure you get enough nonstarchy vegetables and lean protein while limiting the amount of higher-carb foods you eat that have the highest impact on your blood sugar.

Launched in 2011, MyPlate's symbol is a simple visual reminder to choose a variety of foods throughout the day and throughout the week. It represents what and how much to eat from each of the food groups over the course of the day, whether you eat on a plate, from a bowl, or another way.

The 2020 MyPlate model shows a plate divided into four sections, with a fifth “dairy” section on the side. Each section represents how much food from each group should be eaten at a meal. The graphic represents five food groups: fruits, vegetables, proteins, grains and dairy.

First, grab a nine-inch plate. You want to fill half your plate with non-starchy vegetables, one quarter of the plate of protein foods, and the last quarter of the plate with carbohydrate foods. Top it off with a glass of water or another zero-calorie drink and you've got yourself a well-balanced plate!