Vegetables and fruits
The biggest concern for people newly diagnosed with diabetes is about what they should eat. Healthy eating is the foundation of diabetes management and can make all the difference in balancing your blood sugar while preventing long-term effects by making a great meal plan for diabetes.
While you don’t need to give up the foods you love totally; you may need to make some alterations to your diet. This can include adding more vegetables, switching to leaner cuts, and opting for meat whole grains more often. To make it easier, let’s discuss how you can create a meal plan that’s best for your diet needs.
Everyone requires a certain number of calories to survive. Eating more than you need and you gain weight; eating less will help you lose weight. Calorie needs to depend on gender, activity level, age, height, current weight, and the number of calories your body burns at rest.
Starting by figuring out how many calories you currently eat per day can help you keep track of your daily calorie intake. Ask for the nutrient and calorie counts of foods, and record the number of other nutrients of concern, such as sodium and saturated fat.
If you wish to lose weight, follow a lower-calorie meal plan. Suppose you are currently eating 2,300 calories; you can drop down to a 1,200 calorie diet right away, but it’s better to start by slowly cutting calories over time when you make a meal plan for diabetes.
Spending Your Calories
Caloric intake is like a “budget” where you “spend” your calories on food. Spend your calories on foods that will invest in your well-being in your meal plan for diabetes. Fill your calorie requirements with nutrient-rich foods.
Here’s what you can do:
- Avoiding alcohol, sweets, and salty items
- Drinking low-fat milk and eating yogurt
- Eating more lean chicken, fish, and beans
- Replacing whole grains for foods made from refined grains
- Selecting small amounts of fats like canola oil and olive oil
- Eating more vegetables and fruit
Creating A Balanced Meal Plan
Eat various foods from each food group, including calcium-rich dairy, lean protein, healthy fats, fruits, vegetables, and whole grains, as no single food group can meet all of your vitamin and mineral requirements. There is no special “diabetic meal plan” you need to follow, although you can include diet foods made with sugar substitutes to keep blood sugar stable. A healthy meal plan should consist of all of the major food groups important for a mix of nutrition.
When To Eat
Someone with diabetes may find it easier to control blood sugar levels by eating on a schedule. For keeping weight and glucose under control, it’s best not to skip meals. When you make your meal plan for diabetes, remember to eat every four to five hours, and for breakfast, try to schedule yourself to eat something within one to two hours after getting up.
Carbs, fiber, sugar, and protein are not your enemy. With the help of a wide variety of tasty, carb-friendly recipes and quick tips to help you eat more healthfully, you can take control of your diabetes with every bite.