Meal Planning for Diabetes

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.

Choose foods from the Instead of this…Eat that…list below

Check off the changes you want to work on now.