Health :: Diabetes Meal Planning Info

Diabetes Meal Planning Info

Here's what the National Diabetes Education Program indicates about diabetes meal planning.

Ways to healthy eating and a healthy lifestyle to deal with diabetes:
Start with a healthy eating plan. Healthy eating is: eating more grains, fruits, and vegetables, and less meat, sweets, and fats every day.
Be physically active every day to help prevent weight gain and improve blood sugar control. Check the sugar in your blood and take your medication every day if necessary.

Creating a healthy meal plan:
To make a healthy meal plan you should do the following:
Eat a variety of foods to get a balanced intake of the nutrients your body needs - carbohydrates, proteins, fats, vitamins, and minerals.
Make changes gradually because it takes time to accomplish lasting goals.
Decrease the amount of fat you eat by choosing fewer high-fat foods and cooking with less fat.
Eat more fiber by eating at least 5 servings of fruits and vegetables every day.
Take fewer foods that are high in sugar like fruit juices, fruit-flavored drinks, sodas, and tea or coffee sweetened with sugar.
Use less salt in cooking and at the table.
Eat fewer foods that are high in salt, like canned and packaged soups, pickles, and processed meats.
Eat smaller portions and never skip meals.
Know about the right serving sizes for you.
Learn how to read food labels.
Limit use of alcohol.

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Diabetes Food Pyramid
The diabetes food pyramid is a general guideline of what and how much to eat each day.
It is similar to the food pyramid you see on many food packages.
The food pyramid consists of 6 groups. You should eat more foods from the largest group at the base of the pyramid and less from the smaller groups at the top of the pyramid. The number of servings needed every day is not the same for everyone, so a range of servings is given to ensure you get the foods you need for good health. The food groups and suggested servings per day are shown below.

Grains, Beans, and Starchy Vegetables - (good source of B vitamins and fiber) 6 or more servings/day
Fruits - (contain vitamins C, A, potassium, folate, and fiber) 3-4 servings/day
Vegetables - (provide vitamins A, C, folate, and fiber) 3-5 servings/day
Milk - (source of calcium, protein, vitamins A and D) 2-3 servings/day
Meats and Others - (good source of iron, zinc, B vitamins, and protein) 2-3 servings/day
Fats, Sweets, and Alcohol - The foods at the tip of the pyramid should be eaten in small amounts. Fats and oils should be limited because they are high in calories. Sweets are high in sugar and should only be eaten once in a while.

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