One of the most challenging aspects of diabetes management is meal planning. It’s not at all unusual to leave the doctor’s office with a large list of instructions and a confusing array of literature on healthy eating. We’re going to try and simplify what it means to eat a healthy diet. We’ll give you some simple guidance that you can apply right away to get your healthy eating plan off to a great start.
The American Diabetes Association lists some basic components of a healthy diet plan which seem logical, but often get forgotten in today’s fast paced world. When you step back and look at it, healthy eating is composed of three basic parts.
1. Timing of your meals is important
Try to keep to a regular eating pattern to allow your blood sugars to stay stable. Eat a balanced meal consisting of carbs, healthy fats, protein, and fiber. It’s important to give yourself at least two hours between meals/snacks to stabilize your blood sugars (unless you need to treat a low blood sugar of course). And be aware that some medications need to be taken with meals.
2. The portions in your meals
Portion control is important. There are many ways to regulate the portions on your plate, but one of the easiest ways is by simply choosing a small plate size so that you are not tempted to eat large quantities.
Recommended portion sizes:
(unless you are on a diet related to a health condition, for example kidney failure which limits protein)
Meat/Fish – opt for 3-4 oz for meats; trying to incorporate fish into your meal at least twice weekly where you can.
Complex carbs – try to eat whole grain bread, rice and pasta and consider 1/2c per meal or one slice of bread as a reasonable portion size. Remember that calculating total carbs at mealtime will help you understand their impact on blood sugars.
Dairy – the choosemyplate.gov website recommends three cups of dairy per day for most adults. Foods made from milk are a part of this food group if they retain their calcium. Cream cheese, cream, and butter are not considered part of this food group as they have a high fat/low nutritional value.
3. What foods to choose
Foods to choose for a healthy meal pan include:
- Non-starchy vegetables-such as greens, Brussels sprouts, and cauliflower
- Lean protein – such as fish, chicken, and eggs
- Healthy fats – such as plant-based oils like olive or canola
- Fresh fruit
Limit Foods
- With added sugars-such as cake and candy (natural sugars, such as sugar found in fresh fruit or milk, for example are better, as they also provide nutrient value)
- High in saturated fats-such as butter, chips, ice cream, and red meats
- Limit foods with a high salt content-such as processed meats, chips, and canned foods
Lastly, get to know and read nutrition labels. Reading the labels will help you to quickly determine carbohydrates, saturated fats, added sugars and portion size. For more information, consult your Diabetes Care and Education Specialist to tailor a meal plan for your own needs.
- http://www.diabetes.org/ food-and-fitness/food/ planning-meals/diabetes-meal-plans-and-a-healthy-diet.html
- Evert AB, Boucher JL, Cypress M, et al. Nutrition therapy recommendations for the management of adults with diabetes. Diabetes Care. 2014;37(suppl 1):S120-S143. Available here.
- https://www.diabeteseducator.org/ living-with-diabetes/ aade7-self-care-behaviors
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