Diabetic Meal Planning – 7 Simple Steps

Diabetic meal planning can be very easy if you kept in mind some basics when choosing your daily menu. The following article is going to give you a great idea about types of diabetic foods you can eat, and proper food servings for each type.

Step#1

According to food pyramid, your meal planning must contain 6 main groups of food which are carbohydrates, vegetables, fruits, meat and beans, milk and yogurt products, and finally, fats or oils. Each one of these groups can supply your body with essential nutritional elements. Try to drink a lot of water daily.

Step#2

Try to eat 4-5 small meals instead of three big meals, and do not skip a meal. By this, you can keep your blood sugar levels stable and have enough energy all day long. Having some, light physical activity regularly will help you to regulate your BG (blood glucose) too.

Step#3

Do not omit starchy foods or carbohydrates from your diabetic meal planning, though they can raise your BG, because they are also powerful sources of energy, vitamins, fibers and minerals. According to the American Heart Association it is advised to follow low carbohydrates diet.

Daily, you can eat 6-11 servings of carbohydrates; you can even eat from 1-3 servings in one meal, and snacks as well. For one serving of carbohydrates, you can eat: one slice of bread, one small potato, ¾ of dry cereals (e.g. corn flakes), 1/3 cup of rice (cooked), ½ of cooked cereal (e.g. cream of wheat, or oatmeal), one small tortilla, or enjira bread.

Step#4

For a healthy diabetic meal planning, you must not forget vegetables and fruits. Both vegetables and fruits are rich in vitamins, minerals and fibers, and they can add only little calories to your diet. Moreover, fruits are sweet in taste, and they are not rich in fats, like cakes, doughnut, or desserts. Always choose bright color vegetables and small pieces in fruits. Each day, you can eat 3-5 servings of vegetables and 2-4 servings of fruits.

Step#5

Your body needs proteins to build new tissues. Usually, there are animal and plant sources for proteins. Animal sources of proteins are rich in all essential amino acids, but unfortunately, they are rich in cholesterol too. Therefore, try to eat low fat or fat free pieces of meat; you can also eat white meat, like skinless chicken and fish. Eggs, turkey, nuts, soybean and its products, and beans are natural powerful sources of proteins too.

2 to 3 servings of meat group are enough for you daily needs. Your serving can be cooked fish or chicken (2-3 oz.), half a cup of tofu (3-4 oz.), an egg, and peanut butter (2 tablespoon full).

Step#6

One cup of plain yogurt or one cup of skimmed or fat free milk is considered to form one serving of milk and yogurt group. In a balanced diabetic meal planning, this group will supply your body with sufficient amount of calcium, as well as proteins, and vitamins. Normally, you will need 2-3 servings daily, but in case of pregnancy and lactation for women, 4-5 servings are needed.

Step#7

When choosing fats or oils, always prefer unsaturated fats, which come mainly from plant sources, like corn oil, olive oil, canola oil…etc., your daily serving can be 1 tsp. Oil, or 1 tbsp. (tablespoon) of low fat dressing, or 2 tsp. (teaspoon) of mayonnaise (light).

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