Diabetes Meal Planning
Learn about Diabetes Meal Planning Guidelines
Fruits and vegetables, fiber, proteins, and carbohydrates—the diabetic meal plan has many choices and they aren’t all required to be sugar –free and flavorless. Thanks to many strides in Diabetes research combined with the food industries healthy choice awareness, it is easier than it has ever been for Diabetes food and meal planning. Of course, doing everything right each day can still be difficult and sometimes a bit stressful (especially if you have been recently diagnosed). To make your Diabetes meal planning a bit easier, here are some Diabetes food and meal planning tips for success.
Diabetes Meal Planning Guidelines
1. Eat 3 balanced meals a day as well as a snack before bed
- Always have a snack with you, should something unexpected occur and prevent you from getting a “real “meal.
- Snacks/Meals should be 2-3 hours apart, but no more than 4-6.
- Never skip a meal/snack. Remember, following the diabetic’s meal plan is a part of your diabetic treatment.
2. Eat a variety of healthy food so that you will have a well balanced, nutritious Diabetes meal plan
- When selecting and evening snack, choose one that includes a starch and a protein
3. Sweets and drinks that contain sugar should be limited; look for foods with sugar substitutes –a great resource for diabetics
4. Select foods that are low in fat as these are helpful in with Diabetes meal planning.
5. Eat plenty of foods that are high in fiber. This is especially helpful for weight loss as they make you feel full which means you eat less.
A few suggestions for Diabetes food and meal planning include:
- Whole wheat grain breads and cereals (especially those with oats or bran)
- Fresh fruits and vegetables
- Cooked dried beans and peas
6. Reduce your salt/sodium intake
- Take the salt shaker off the table and replace it with a salt substitute or a mixture of seasonings and herbs that add extra flavor.
- Avoid eating excessive amounts of foods like canned soups and vegetables, ham, hot dogs, cured meats, pickles, olives, fast food items, pre-packaged meal items and other processed foods.
If you eat on the go on a regular basis, following a healthy Diabetes meal plan can be a bit of a challenge. To make that a bit easier, follow these helpful tips:
- Avoid food choices labeled “jumbo”, “giant”, “deluxe” or “super-sized”
- Select grilled or broiled sandwiches with lean meats such as turkey or chicken
- A salad is a better option than fries/onion rings, etc. Stay away from toppings like bacon bits, heavy dressings, cheese, or croutons.
- When eating Mexican food, select tacos or non-fried foods: go light on sour cream, cheeses or refried beans.
- Choose thin-crust pizza with vegetables, rather that meats like sausage, hamburger or pepperoni, and only eat 1-2 slices.
Just because you are a diabetic, does not mean that meal planning has to involve a continual parade of bland, boring dishes. If you are willing to try a new dish, or even prepare and old favorite a new way, adhering to the guidelines of a diabetic meal plan can be a daily adventure. There are endless possibilities. From grilled fruits and vegetables to whole grain rolls or herb infused marinades for baked and broiled meats to a naturally sweet fruit salad, Diabetes meal planning can be fun and interesting. So, what’s on your plate?
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