The plate in order
- Produce first: non-starchy vegetables, salad, fruit in sensible portions, fibre.
- Protein next: fish, eggs, meat, tofu, beans, lentils, yoghurt.
- Then a measured portion of carbohydrate, choosing higher-fibre versions more often.
Add before you subtract. Add vegetables, pulses and protein before cutting anything out. No food is off limits: every food in the library can fit on a plate.
Find a food
View my plate (0 foods)Figures per portion. Carbohydrate is shown as on UK food labels, with fibre listed separately.
My plate
Totals for this plate
- Carbohydrateas on UK food labels, fibre listed separately
- 0 g
- Fibre
- 0 g
- Protein
- 0 g
How this plate looks
Swaps and additions to try
Optional ideas from the food library. Tap one to try it on your plate.
Unit converter
UK results use mmol/mol and mmol/L. US results use % and mg/dL. Type in either box and the other updates.
These ranges describe laboratory blood tests that doctors use for diagnosis. They are not targets for finger-prick or sensor readings. The UK and US ranges differ slightly. Ask your GP or doctor what your own results mean.
HbA1c (average blood glucose over about 2 to 3 months)
UK (NICE)
Enter a value to see the range.
High-risk (prediabetes) range: 42 to 47 mmol/mol (6.0 to 6.4%).
US (American Diabetes Association)
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Prediabetes range: A1C 5.7 to 6.4% (39 to 47 mmol/mol).
Uses the IFCC and NGSP master equation: % = mmol/mol ÷ 10.929 + 2.15, and mmol/mol = (% − 2.15) × 10.929.
Fasting plasma glucose
UK (NICE)
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High-risk range for fasting plasma glucose: 5.5 to 6.9 mmol/L.
US (American Diabetes Association)
Enter a value to see the range.
Prediabetes range for fasting glucose: 100 to 125 mg/dL (5.6 to 6.9 mmol/L).
1 mmol/L of glucose = 18.0182 mg/dL. The range labels apply to a fasting laboratory test only.
About this tool
This is the free reader bonus for The Pre-Diabetic Guide for the Newly Diagnosed by Harriet Selby. It helps you practise the plate in order from the book: produce first, protein next, then a measured portion of carbohydrate.
How to use it
- Search the food library, or choose a food group.
- Tap Add. Start with vegetables or salad.
- Change each portion to half, normal or double, or type the grams.
- Read the feedback and, if you like, try a swap.
About the numbers
Nutrition values come from USDA FoodData Central, scaled to a typical household portion. A few foods use published reference values and are marked as such. Carbohydrate is shown the way UK food labels show it, with fibre listed separately. US labels include fibre in total carbohydrate, so a US label figure will look higher.
Portions are typical household amounts. Foods vary by brand and recipe, so treat every figure as a guide. Drinks are measured as 1 ml = 1 g.
The plate share is worked out from the weight of the produce, protein and carbohydrate foods on your plate. Drinks, spreads, nuts and treats are listed as extras.
What this tool does not do
It does not predict your blood glucose, work out a personal glycaemic load, or give advice about medicines or doses. It does not set targets for home glucose testing.
Your privacy
There are no accounts, adverts, trackers or analytics. Your plate is saved only in this browser on this device, and you can clear it at any time.