The foods you eat are made of 3 basic nutrients: carbohydrates, fat, and protein. All of these nutrients provide calories (energy) that allow your body cells to function properly.
Why do I need a meal plan?
A balanced meal plan is important for everyone. If you have diabetes, eating properly balanced meals and snacks is even more important. Food is an important tool that you can use to control diabetes and stay healthy. Carbohydrate counting adds variety to your meals and still allows you to control your blood glucose. Ask a registered dietitian how carbohydrate counting can be incorporated into your lifestyle.
Eating a balanced meal plan can help you:
- Control blood glucose (sugar) levels.
- Control cholesterol levels.
- Control blood pressure.
- Maintain a healthy weight or reduce your weight, if you are overweight.
- Prevent low blood glucose reactions.
- Reduce the risk of health problems caused by diabetes.
How do I get a meal plan?
To plan the amount of foods that you eat, you should meet with a registered dietitian who will help you develop a meal plan that is right for you. This plan will be based on your individual health goals.
Do I have to count every bite?
No. But you will need to be aware of what and how much you are eating and the right portions of foods. The number one goal of the meal plan is to control blood glucose levels with an even distribution of carbohydrates at meals and snacks.
Here are some basic guidelines:
- Follow the meal plan set with your dietitian.
- Eat a variety of foods every day to get all the nutrients you need.
- Eat only the amount of food in your meal plan. Eat about the same amount of food each day.
- Be aware of portion sizes.
- Do not skip meals.
- Eat meals and snacks at regular times every day. Distribute meals 4 to 5 hours apart, with snacks in between. If you are taking a diabetes medication, eat your meals and take your medication at the same times each day.
- Maintain a healthy weight. If you need to lose weight, cut down on your portion sizes but do not skip meals. Exercise to maintain and/or achieve a healthy weight.
Can I eat sugar if I have diabetes?
You can eat small amounts of sugar if it is part of a healthy meal plan, and if you check your blood glucose levels regularly.
Keep these sugar "tips" in mind:
- Cookies, pies, cakes, ice cream and other sugary foods add a lot of calories but few nutrients. Eat these "treats" only in limited amounts and only after planning with your healthcare provider.
- Count both table sugar and natural sugar in fruits, juices, vegetables, and starches. Both types of sugar can raise blood glucose. Eat only the amounts of these foods set in your meal plan.
- Some artificial sweeteners, such as aspartame, may cause digestion problems. Talk with your healthcare provider about sugar substitutes.
- Starchy foods are converted to sugar during the process of digestion. For this reason, eat only the amounts listed in your meal plan.
- Alcohol-based sugars are labeled "sugar free," but they will raise your blood sugar levels.
Can I eat salt?
Yes. However, you only need a small amount of salt to meet your nutrient requirements. Most people eat more than 10 times as much salt as they need. This added salt can contribute to higher blood pressure, which can cause heart disease. People with diabetes already have a higher risk of getting high blood pressure.
To reduce salt in your diet, cut back on table salt and eat fewer:
- Canned foods, especially soups and vegetables.
- Frozen and boxed mixes for potatoes, rice, and pasta.
- Ketchup, mustards, salad dressings, and other spreads and canned sauces.
- Salty snack foods.
- Processed foods, such as luncheon meats, sausage, bacon, and ham.
- Foods marked "sodium-free," "low sodium" or "unsalted."
- Herbs and spices to flavor foods instead of salt.
- Fresh fruits and vegetables.
Check with your healthcare provider before using salt substitutes containing potassium.
More food tips
- Eat foods rich in fiber. Good sources of fiber are cooked and dried beans; whole grain breads, cereals, and crackers; fresh fruits and vegetables; and bran products.
- Eat less fat. Since people with diabetes have a greater risk of developing heart disease, eating meals lower in fat may help lower your risk for heart disease.
- Avoid fried foods. Instead select foods that are baked, broiled, or grilled.
- Drink alcohol in moderation. If you choose to drink alcohol, do so in moderation. Remember to check with your healthcare provider first.