Here is what the American Diabetes Association says about healthy eating.The easiest way to manage diabetes or lose weight is to "create your plate."This still allows people to choose the foods they want, but changes the portion sizes to contain larger amounts of non-starchy vegetables and a smaller amount of starchy foods.Try these six simple steps to get started:• Using a dinner plate, imagine a line down the middle of the plate.• Then on one side, cut it again so there are three sections on the plate.• Fill the largest section with non-starchy vegetables such as: spinach, carrots, lettuce, greens, cabbage, bok choy, green beans, broccoli, cauliflower, tomatoes, vegetable juice, salsa, onion, cucumber, beets, okra, mushrooms, peppers or turnips.• In one of the small sections, put starchy foods such as: whole-grain breads; whole-grain, high-fiber cereal; cooked cereal, such as oatmeal, grits, hominy or cream of wheat; rice; pasta; dal; tortillas; cooked beans and peas; potatoes; green peas; corn; lima beans; sweet potatoes; winter squash; low-fat crackers and snack chips; pretzels or fat-free popcorn.• On the other small section, put meat or meat substitutes such as: chicken or turkey without the skin; fish or other seafood such as shrimp, clams, oysters, crab, or mussels; lean cuts of beef and pork, such as sirloin or pork loin; tofu; eggs or low-fat cheese.• Add an 8 oz. glass of nonfat or low-fat milk. If you don't drink milk, you can add another small serving of carbs such as a 6 oz. container of light yogurt or a small roll.• Add a piece of fruit or ½ cup of fruit salad and you have your meal planned. Examples are fresh, frozen or canned in juice or frozen in light syrup or fresh fruit.