Healthy Living
Local flavor. Healthier rhythm.
Familiar foods, practical portions, and simple movement ideas for diabetes prevention and management, built for real life on Guam. This is not one rigid diet. It is a way to adapt what your family already eats, built around the Diabetes Plate.
Build a balanced plate.
One picture does most of the work. Fill a standard 9-inch plate by area, not by strict grams. The American Diabetes Association and CDC both teach this method, and the University of Guam has used it in island diabetes cooking classes.
- Half the plate, non-starchy vegetables. Long beans, eggplant, cucumber, kangkong, pak choi, tomato, peppers, greens.
- One quarter, lean or plant protein. Fish, chicken, eggs, tofu, beans, lean pork.
- One quarter, a quality carbohydrate. A measured scoop of rice, whole grains, starchy vegetables, or fruit.
- To drink, water or an unsweetened drink. Save juice and soda for a treat, not every meal.
The Diabetes Plate, Guam edition, with the higher-energy add-on and food-safety basics →
Familiar food, adapted, not replaced.
We are building these as reviewed collections, Guam first. Every recipe is portioned to the Diabetes Plate Method from the American Diabetes Association, kitchen-tested by our team, and checked with CHamoru home cooks so the ingredients and the cooking make sense here. Nutrition figures are estimates from USDA FoodData Central. Cook from the trusted sources on the Guam Help page.
Made for Guam, reviewed for Guam.
Our editorial project brings together the Diabetes Plate Method from the American Diabetes Association and USDA guidance, local cooks and CHamoru home kitchens, ingredients people can actually get here, and photography shot on island. It is free to use as a public education resource and it connects back to the run’s movement, screening, and community mission.
Named contributors, reviewers, and collaborating organizations are listed here as each one is confirmed in writing. We do not display an organization’s name or logo as a partner before that approval exists.
The Guam Balanced-Plate Starter Kit.
On this site now
A plate guide, a 7-day planner, a grocery list, and snack cards.
Everything in the kit is already on this site: the Diabetes Plate, the 7-Day Choice Plan, and the recipes. For a single printable version when it is ready, send a note to info@run4awareness.org with “Starter Kit” in the subject.
We only ask for an email address, and only to send the kit and an optional short series. No health information is requested. You can unsubscribe any time.
This is general education, not individual medical advice. Carbohydrate and portion needs vary. If you use insulin or medicines that can cause low blood sugar, or have kidney disease, pregnancy, allergies, or another medical condition, ask your clinician or registered dietitian how these meals fit your plan. Do not change or skip a medicine because of a recipe. See the Site & Health Disclaimer.