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Blank diabetic meal planning chart4/12/2024 ![]() ![]() Starches such as breads, cereals, grains, rice, starchy vegetables, crackers, beans, peas, and lentils.This is an important energy source for your body and powers cells and tissues in your muscles, brain, and other organs. CarbohydrateĬarbohydrate occurs in the form of sugars, starches, and cellulose, and comes from a wide variety of sources including fruit, vegetables, and grains to beverages and packaged foods. Protein and fat helps round out your meal, providing a stable source of energy and helping you feel full, so be sure to incorporate healthy sources of these into your day as well. This does not mean that carbohydrate foods are bad, but with diabetes it’s important to be mindful of portion sizes and having a similar amount at each meal. Out of the three macronutrients in food, carbohydrate has the biggest impact on blood glucose compared to protein and fat. ![]() This includes eating a variety from each food group at recommended portions, spacing meals out evenly during the day, and making simple food swaps while dining out or at home.Ĭontinue reading below to learn more about:įoods to enjoy in a balanced meal plan for diabetesĪs you begin testing your blood sugar more regularly, you may notice that some foods you eat raise your blood sugar more than others. Second, focus on adopting small changes that are maintainable in the long term rather than restrictive eating habits like crash dieting. ![]() Balancing these nutrients will not only help stabilize blood sugar levels, but also provide a diet that is heart healthy and help prevent other health issues. So what does a diabetes diet look like? First, it’s important to understand how carbohydrate, protein, and fat - the three macronutrients in food where calories come from - affect your blood sugar. Healthy eating for diabetes and overall good health is all about balance - finding a variety of healthy foods that you like to eat, and using moderation instead of restriction to include your other favorite foods. Going to the supermarket for the first time after being diagnosed can be confusing, but with some preparation and the use of a diabetes meal plan chart, you can still incorporate your favorite foods into your diet. Learn more about diabetes superfoods.A diabetes diagnosis can feel overwhelming, especially when it comes to figuring out meal planning. Get the facts, and supercharge your meal plan with these 10 foods full of vitamins, minerals, and fiber. You may have heard of diabetes superfoods. Healthy fats can be found in foods like olive oil, nuts, avocados, some types of fish, and a host of other tasty options. Make healthy choices to decrease your risk of heart disease. Focus on adding healthy fats (like monounsaturated and polyunsaturated fats) to lower your cholesterol and protect your heart. Fruit can also help you satisfy your sweet tooth without the added sugar. Wondering if you can eat fruit? Yes! While fruit does count as a carbohydrate food, they are loaded with vitamins, minerals, and fiber just like vegetables. Protein is an important part of a diabetes meal plan. Are you plant-based? That’s okay! There are plenty of protein-rich plant-based options, such as beans, hummus, lentils, and others. These vegetables keep you feeling full for longer and provide you with the great-tasting nutrients your body needs without as many calories and carbs. Non-starchy vegetables include broccoli, carrots, cauliflower, and more! Learn more about non-starchy vegetables. Using the Diabetes Plate Method as your guide, fill half your plate with non-starchy vegetables for a healthy meal. Top it off with a glass of water or another zero-calorie drink and you’ve got yourself a well-balanced plate! This helps take the guess work out of meal planning so you can spend more time doing the things you love.Ĭheck out the types of foods listed below so you can be on your way to eating good to feel great. You want to fill half your plate with non-starchy vegetables, one quarter of the plate of protein foods, and the last quarter of the plate with carbohydrate foods. ![]()
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