"Rating your plate" is the right way to proceed toward diet control. This method ensures uptake of a variety of healthy food in the right amount.

1. Divide half of your plate in two sections with an imaginary line. So you will have one section of half your plate and two more sections of 1/4 of your plate in the other side.
2. Try to fill 1/4 of your plate with cereals, grains or starches like oatmeal, bread, rice, potatoes, corn, peas, beans or lentils.
3.  Fill the other 1/4 of your plate with foods source of protein such as pulses and beans, cooked without using fats as oil, that is, not fried but baked, grilled, or boiled.
4.  Then, the half of your plate left must be full with non-starchy vegetables like carrots, cucumbers, tomatoes, and leafy vegetables like cabbage, lettuce, cauliflower, green peas, etc.
5.  Lastly, you can take a glass of fat-free curds or yogurt and/or one small piece of fruit, and you can enjoy a healthy meal!
   1. 1/2 cup of rice, one small potato or 1 slice of bread = 15g of carbs,
   2. 1/2 cup of fruit or a small piece of fruit = 15g of carbs.
   3. 1 glass of milk/ yogurt = 12g of carbs.
   4. 1.5 cups of non-starchy vegetables = 15g of carbs