Diabetes Meal Planning
If you have diabetes, your body tends to have difficulty keeping glucose (blood sugar) under control. Improvements in what, how much and when you eat can make your medication, exercise and healthy habits work more effectively. Good meal planning is essential for having a healthy diet because it:
- manages your blood sugar so it does not spike or drop too low, saving you from the effects of fatigue and further problems
- removing daily guesswork means we can save mental energy for more pressing matters
- allows you to stop worrying about food and start enjoying it
Following this plan doesn’t mean you have to give up on food you enjoy. You can use this framework to choose the right foods, honor what you like, keep to your budget and work meals into your daily life.
Ronald was a regular guest on The Chrissy B Sky TV Show a few years ago.
How To Balance Your Meals
Core Principles of a Diabetes-Friendly Plate
- Balance macronutrients
-
- Choose your carbohydrates carefully and don’t overdo your portions.
- Protein slows glucose absorption and supports muscle repair.
- Healthy fats give your food flavour and make you satisfied, but they don’t cause your blood sugar to go up too much.
- Make sure you’re eating plenty of fibre. Slow digestion, reduced glucose spikes and better cholesterol are all benefits of vegetables, fruits, beans and whole grains.
- Be careful about the timing. If you eat small meals every 3 or 5 hours when you are awake, you won’t experience extreme swings in your blood sugar.
- Stay hydrated. Drinking water, coconut water or unsweetened tea allows your kidneys to remove extra glucose.
- Individualise. Age, the amount of activity, medications, possible allergies, your budget and cultural background are all important. The best plan is the one you can put into action.
Three Simple Planning Tools
Here are three tools you can try to help you manage your meals if you have diabetes:
The Plate Method
- Make sure that half your plate consists of non-starchy vegetables.
- Make sure one-quarter of your portion is lean protein.
- In one-quarter of your plate, add a healthy carbohydrate (for example, brown rice or sweet potato).
- You can add a little fruit or dairy to your meal if you’d like.
- Perfect for: Anyone who thinks with visuals and wants fast meal preparation
Carbohydrate Counting
- Keep track of the amount of carbohydrates in each meal and snack you have.
- Vary your carb intake between 30 and 60 grams at each meal and 15 grams at each snack which is what your doctor advises.
- People who use insulin or match their insulin dose to their carbohydrate intake often find this one helpful.
Glycemic Index (GI)
- Pick carbohydrates that take a longer time to raise blood sugar (for example, lentils, oats and quinoa).
- Avoid foods high in fast-acting carbs such as white bread and sugary cereals.
- Best if you want to improve how healthy your carbs are.
It’s possible to combine these methods in a way that suits your lifestyle and goals. For many, the Plate Method is a good start because it is simple and later they add either carb counting or GI adjustments for greater control.
Building a Day of Meals
The template below can be adapted for your use. Portions are for a moderate-size adult; change according to your nutritionist’s directions.
Breakfast (7 a.m.)
- ½ cup prepared steel-cut oats
- Either 1 small banana or ½ cup berries
- Boil 2 eggs for about 10 minutes; the protein in eggs makes them a healthy breakfast
- You can add cinnamon and drizzle plain yoghurt on top
Mid-morning snack (10 a.m.)
- 1 small apple
- One tablespoon of sunflower-seed butter (a healthier, nut-free alternative)
Lunch (1 p.m.) – Plate Method
- Half plate: mix greens, cherry tomatoes, cucumber and vinaigrette
- Quarter plate: half a cup of brown rice
- Quarter plate: chicken breast that’s been grilled
Afternoon snack (4 p.m.)
- ¾ cup Greek yoghurt
- Try using a few chia seeds and just a little bit of cinnamon
Dinner (7 p.m.)
- Half plate: roast vegetables that are not starchy, like courgette, bell pepper and broccoli
- Quarter plate: ¾ cup cubed roasted sweet potatoes
- Quarter plate: oven-baked salmon
- Side: garden-fresh herb salad
Optional evening bite (9 p.m.)
- If your blood glucose is stable and you want a snack, have 3 cups of unsalted air-popped popcorn.
This plan distributes 165 g of carbohydrate throughout the day and also includes protein and fibre to help keep blood glucose controlled.
Portion Control & Label Reading
- A cup is about the size of your tightly closed fist for cooked grains and fruit
- 3 oz of protein is about the same as a deck of cards when it comes to fish or meat
- 1 Tbsp of fat = size of your thumb tip (for oil or seed butter)
When choosing what to eat, focus on Total Carbohydrate, not just Sugars, to see the total carb count. Net Carbs can be tricky since it’s not always accurate. Ideally, the bread or cereal you buy should have at least 5 g of fibre per serving. Do not buy products where sugar is one of the top three listings.
Nut-Free Snack & Ingredient Swaps
Most diabetes snack guides advise having almonds or peanuts. If you find that you are allergic:
- Try pumpkin, sunflower, chia and hemp seeds.
- You can crunch on roasted chickpeas for a tasty snack.
- You can enjoy edamame, whether it’s fresh or roasted.
- Olive tapenade on whole-grain crackers
- Avocado mixed with a squeeze of lime
Use oat or brown-rice flour instead of almond flour in recipes and add seed butters to your smoothies or sauces. Always read the label to see if nuts are found in the package.
Eating Out Without Derailing Progress
- Look over the menu in advance through the website. Pick a balanced option ahead of time so you don’t rush your decision.
- A vegetable soup or one made with broth should be your ideal starting meal. This helps control those cravings for carbohydrates.
- Swap sides. Select salad or steamed vegetables instead of eating fries or white rice.
- Request sauces/dressings on the side. Simply dip your food into the sauce, rather than pouring it all.
- Carefully watch for hidden sugars in the foods you eat. Carbohydrates in the glazes, BBQ sauce and trendy coffee beverages can often add up to more carbs than the food.
- Mind portions. Begin with a smaller portion, split a meal with someone or pick an appetizer as your main.
Stocking Your Kitchen & Garden
Keep healthy foods around so they’re there when you want something to eat.
- Examples of whole grains are brown rice, rolled oats and quinoa.
- Beans and lentils in cans (rinse them to help lower sodium)
- Good sources of protein include eggs, tuna or salmon from a can and skinless poultry meals.
- Healthy fats you can use include extra-virgin olive oil, seed butters and avocado.
- Frozen vegetables and berries make it easy to get fresh flavours at any time of the year.
If gardening is your thing, choose to grow spinach, kale, tomatoes, bell peppers, zucchini and herbs since they’re low in carbs, high in fibre and simple for beginners. Picking your greens just before the meal helps keep the nutritional value and flavour.
Hydration & Smart Beverages
Good old water should be your primary choice. Jazz it up with:
- A few pieces of cucumber or citrus added to your glass
- Sparkling water without sugar
- Hot or iced herbal teas
- Coffee or black tea (with little or no sugar and a low-fat or unsweetened milk)
Stay away from sugary fruit juices, energy drinks and sweetened specialty coffees because they cause your blood sugar to rise rapidly.
Partnering With Your Care Team
Nutritionists or certified diabetes care and education specialists are qualified to help with:
- Finding out how many carbohydrates you should eat each day
- Giving advice on carb-insulin ratios if they help patients with insulin
- Making suggestions for cultural foods to eat instead
- Revising your plan whenever you change your medication, weight or personal goals
Bring a record of your food intake and blood glucose levels to each meeting with your healthcare provider. The more you share these updates, the better and more helpful the advice will be.
Common Pitfalls & How to Dodge Them
- Sometimes when you skip meals, you end up with low blood sugar and then eat too much.
- Be sure to read ingredient labels, since not all “whole-grain” products are really whole grain.
- One smoothie or sports drink can contain more carbs than you would find in a whole meal.
- Try to recheck your serving sizes about every four months.
- Even if you have a cheat treat, it doesn’t mean you’ve failed; you can pick up again at your next meal.
Do You or Someone You Know Have Diabetes or is Pre-Diabetic?
Watch and learn from our informative video, “Practising Healthy Food Intake To Lower Blood Sugar Levels”.
Conclusion
When it comes to diabetes meal planning, it’s more important to stick to routine and have some flexibility. A healthy diet makes sure your plate is balanced, meals are spread out, high-fibre foods are chosen and you take into account allergy issues or using what is grown at home. Don’t try to change all meals at once; start with just one meal tomorrow using the Plate Method. When you are feeling more confident, add carb counting or try swapping foods with a lower GI. Gradually, your choices at meals start to feel like habits that keep your blood sugar balanced and meals tasty.
This article is for educational purposes only and not a substitute for professional and personalized medical advice. Always seek diagnosis and treatment from a qualified healthcare provider, which is specific to your own case.
We offer both a Beginner’s Diabetes Introductory Course and an Advanced Course, These courses provide detailed explanations on managing or preventing Diabetes effectively. Investing in yourself and your body is crucial, as ultimately, everything else is materialistic. Feel free to explore our courses!
Discover the holistic approach to managing Diabetes in our FREE booklet ‘Best Ways To Treat Diabetes’. From this guide, you will learn the various treatments that can be done at home, foods to avoid and those you need to include in your diet, among other essential information. Download your FREE copy today and start the journey to take control of your life and prevent Diabetes.
Embark on a transformative journey towards better health when you purchase our book, “THE DIABETES SOLUTION: A 28 DAY ACTION PLAN FOR LOWERING BLOOD SUGAR NATURALLY”. A wealth of information derived from years of experience in helping people with Diabetes and other health issues can be found in our #1 bestselling book on Amazon. Drawing from a diverse clientele spanning continents and cultures, we have curated a comprehensive action plan rooted in natural remedies and time-tested practices. This book is an indispensable companion, whether you are Diabetic, Prediabetic or looking for preventive action. Give yourself the power to take control of your health and see remarkable results, from nutritious recipes to invaluable advice on living a healthy life. You will be guided by the “THE DIABETES SOLUTION” to a healthier and happier future!
To learn more about Diabetes, check out our other related blogs:
Do I Need To Follow A Low Carb Diet?
What should Diabetics eat first thing in the morning?
What Foods Should Diabetics Avoid?
Food Tips For People With Diabetes
