Caribbean MyPlate Interactive Guide

Caribbean Diabetes MyPlate Explorer

This is an interactive guide to the Caribbean Diabetes MyPlate. Click the plate sections or the tabs below to explore recommended food options for healthy blood sugar management.

The Diabetes MyPlate (½, ¼, ¼)

Click a section on the chart to see the food lists!

Build Your Plate

These vegetables are low in carbohydrates and can be eaten in generous portions, filling half of your plate.

Leafy Greens & Callaloo:

• Callaloo (Taro/Dasheen leaves, Cooked Spinach)
• Cabbage (steamed or in a slaw)
• Mixed Salad Greens (Lettuce, Arugula)

Cruciferous & Pods:

• Okra (steamed, grilled, or lightly stewed)
• Green Beans (string beans)
• Broccoli and Cauliflower

Bright Colors:

• Bell Peppers (sweet peppers, all colors)
• Tomatoes (fresh or stewed)
• Cucumber
• Mushrooms
• Zucchini and Squash (Cho-Cho/Chayote)
• Grilled/Roasted Veg (Eggplant, Onions)

Focus on lean proteins for a quarter of your plate. Choose grilled, baked, broiled, or steamed options rather than fried.

Seafood:

• Snapper, Kingfish, Mackerel, Cod, or Tuna
• Shrimp and Crab (low-fat preps)

Poultry and Meat:

• Skinless Chicken or Turkey
• Lean cuts of Pork or Beef (trim visible fat)
• Eggs (boiled, scrambled)

Vegetarian/Plant-Based:

• Ackee
• Lentils and Split Peas (soups, stews)
• Chickpeas and Black Beans (salads, light curry)

These foods make up the last quarter of your plate. Choose complex, high-fiber options and be mindful of portion control.

Whole Grains (Preferred):

• Brown Rice or Wild Rice
• Quinoa
• Whole Wheat Roti or Whole Grain Bread

Ground Provisions (Portion Controlled):

• Small portions of Yam, Dasheen, Sweet Potato, Cassava
• Green Banana or Plantain (boiled, not fried)
• Cornmeal (e.g., coo-coo)

Legumes (Mixed):

• Rice and Peas (use brown rice, small portion)

Complete Your Meal (On the Side)

Healthy fats help with fullness and heart health. Use these in small amounts.

Monounsaturated Fats:

• Avocado (Pear / Zaboca)
• Olive Oil (dressing, light cooking)
• Peanut Oil (small amounts)

Nuts and Seeds:

• Almonds, Cashews, Walnuts
• Pumpkin Seeds (raw or roasted)

Fruit is healthy but contains natural sugars. Portion carefully (one small piece or one cup of berries).

Lower-Carb Options:

• Berries (Strawberries, Blueberries)
• Melon (Watermelon, Cantaloupe)
• Citrus (Oranges, Grapefruit)

Tropical Fruits (Portion Controlled):

• Mango (one small, half-cup portion)
• Papaya (Pawpaw)
• Pineapple
• Small Banana (not over-ripe)

Hydration is key. Water is always the best choice.

Recommended:

• Water
• Add citrus slices, cucumber, or mint to water

Unsweetened Options:

• Unsweetened Tea (Black or Green)
• Unsweetened "Bush Tea" (Herbal)
• Plain sparkling water

Avoid:

• Sweetened sodas
• Fruit juices (even 100% juice)
• Sweetened fruit punches or sorrels

This interactive guide is based on the Caribbean Diabetes MyPlate recommendations.