Meal Planning for Diabetes
Small changes in what you eat can help you control your blood sugar, lose weight and feel better. The first step is to work with a dietitian to make a meal plan just for you. As soon as you find out you have diabetes, ask your doctor for a dietitian referral. During this meeting you will learn how to choose healthier foods, portion control and receive help with weight loss if needed. Most insurance companies cover diabetes nutrition education – if you're not sure, we can help you find out.
Healthy Food Choices for Diabetes
Check off the ones you are doing already and choose one to work on now.
- Eat meals at regular times and try not to skip meals.
- Use a plate to plan meals – half-plate of vegetables, quarter-plate of meat and quarter-plate of starch. A small portion of fruit and dairy on the side. See the picture of the plate.
- Drink plenty of water, coffee or tea without added sugar. Avoid pop, juice, sports drinks and energy drinks because they raise your blood sugar.
- Ask your dietitian about using regular sugar and sugar replacements.
- Avoid saturated fats: chicken skin/wings, cheese, bacon, sausage, ribs, bologna, salami, corned beef, butter and whole milk.
- Eat sweets less often. When you do eat sweets, choose smaller portions.
- Eat out less often. When you do eat out:
- Check the restaurant website before you go for nutrition information.
- Choose smaller portions.
- Choose baked, grilled or broiled instead of crispy or fried foods.
- Ask for sauces and dressings on the side.
- Skip bread and chips before the meal and order a salad instead.
- Drink plenty of water with your meal.
Use a Plate to Plan your Meals
Using a 9-inch plate to plan your meals and control portions, you can make a difference in your blood glucose levels.
- At lunch and dinner: Fill half your plate with non-starchy vegetables. Put starchy foods and a lean protein food on the other half of the plate. You may choose fruit and low fat dairy also.
- At breakfast: Use only half your plate. Put starchy foods on one-quarter of and proteins on the other quarter of the plate. You may choose fruit and low fat dairy also.
![Infographic: How to Use a 9-Inch Plate to Plan your Meals](/-/media/images/uh-services/clinical-nutrition/clnical-nutrition-diabetes-food-plate.jpg)
Choose foods from the Instead of this…Eat that…list below
Check off the changes you want to work on now.
✓ | Instead of this… | Eat that… |
---|---|---|
Canned fruit in heavy/light syrup | Fresh, frozen or canned “unsweetened” or “no sugar added” fruit | |
Canned vegetables | Fresh, frozen or canned “no salt added” vegetables | |
Whole milk, 2% milk | Skim or 1% milk or lactose free milk, unsweetened almond or soy milk | |
Full-fat cheeses | Light or reduced fat natural cheddar, mozzarella or Swiss cheese, low fat cottage or ricotta cheese | |
Cookies, cakes, pies, candy, ice cream | Fresh fruit, graham or animal crackers, angel food cake or sponge cake with fruit, low fat frozen yogurt, sugar free gum or mints | |
Soda, sport drinks, fruit juice, sweet tea | Water, fruit infused waters, diet soda, sugar free flavor packets, any commercial flavored water with no sugars added, unsweetened tea, black coffee | |
Processed lunchmeats, hot dogs | Low sodium turkey or chicken, canned low sodium tuna, natural peanut butter, leftover home roasted meats, grilled chicken breast, veggie or bean burger | |
Fast foods | Salads with grilled chicken, burgers without the cheese, side salad instead of French fries, low sugar drinks, fruit | |
Butter, stick margarine, sour cream, cream cheese | Olive oil, canola oil, margarine in a tub, light sour cream or light cream cheese, plain Greek yogurt | |
French fries, macaroni and cheese, potato salad, fried rice | Baked white or sweet potato, corn on the cob, small portions of whole wheat pasta with tomato sauce, brown rice with steamed vegetables | |
White bread, sweetened cereals, donuts | Whole grain breads, bagels, English muffins. Cheerios, oatmeal, shredded wheat, bran flakes, grits |
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