One of the most important, yet often most challenging aspects of managing conditions like diabetes and weight is meal planning. In today’s fast-paced world, it can be hard to plan and eat properly, and quick-fix fast-food options can easily throw temptation in your path. The American Diabetes Association (ADA) recommends three basic strategies to help get you into a healthy eating pattern.

  1. Timing of your meals

Regular, planned meals evenly spaced throughout the day are important to keep your blood glucose levels stabilized. Eating frequently, like six times a day can lead to higher blood glucose and make it more difficult to maintain your weight1.

  1. Food and portion control

Portion size does matter. If you want to lose weight, you need to be aware of how much you are eating. Here are some portion sizes for common foods (unless you are on a diet related to a health condition).

  • Meat/Fish/Poultry – 1 serving or 3-4oz (about the size of the palm of your hand).
  • Complex carbs– 1 serving- 1/3 cup whole grain bread, rice, or pasta, or one slice of bread.
  • Fruit – 1 medium piece, 1 cup berries, ½ cup mixed fresh fruit, ¼ cup dried fruit.
  • Dairy – 1-2 servings per day is recommended for most adults (one cup of milk, one cup of yogurt, two tablespoons of cheese). Cream cheese, cream, and butter are not considered part of this food group as they have a high fat/low nutritional value. 
  1. A varied diet

No single food contains all the essential nutrients your body needs, that’s why you need a variety of foods from each of the main food groups.

Fruit and Veg. Packed full of vitamins, minerals, and fiber, fruit and vegetables are also naturally low in calories.

Fiber . More than half of your daily fiber should be in the form of whole grains, for example brown rice, whole-wheat pasta, and wholegrain bread.

Fats. Our bodies actually need some fat, and 30% of your daily calorie intake should come from healthy fats such as those containing omega 3’s, like avocados, salmon, and other fatty fish. Less than 10% of your fat intake should come from saturated fats. Saturated fats are found in red meats and lard products.

Protein. Nuts, beans, legumes, eggs, meat and fish are all rich in protein. Protein helps keep your muscles healthy. Unless you are on a protein restricted diet, protein should be included in each meal, and also makes for a good snack choice, as protein will help keep you full. For individuals with type 2 diabetes, ingested protein can increase insulin response without increasing plasma glucose concentrations. 2

Dairy. Milk, yogurt, and cheese have lots of calcium and protein which is good for your bones, teeth and muscles. But some dairy foods are also high in fat, so look for lower-fat alternatives. And look out for added sugar in low-fat versions, you’d be surprised how many calories can be added without you knowing. Be sure to always read your food labels carefully!

Take a look at choosemyplate.gov to see how your plate should look and what types of foods work best in a healthy meal plan.

1 Blood Sugar Solution. Mark Hyman, MD.

2 Nutrition Therapy Recommendations for the Management of Adults With Diabetes” Diabetes Care Vol 37, 2014

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