Everyone needs proper nutrition to stay healthy, most especially those with existing health conditions like diabetes. To keep you properly nourished, here are some suggested meal planning methods you can try1:
Monitoring the amount of carbs that you eat and setting a limit for each meal will help you control your blood sugar levels. The amount of carbs that you should intake depends on your lifestyle, medications, usual food intake, physical activity, and medical goals. You may ask your doctor or dietitian about the right amount of carbs that you can eat each day and at each meal.
This method has been used for years by people managing their weight. Though this one is recommended for overweight people who do not take insulin, it is still important to determine your appropriate calorie goal with your dietitian.
This method is a simple visual way to make sure you get enough non-starchy vegetables (such as broccoli and asparagus) and lean protein (such as fish, chicken or beans).2 It also helps in limiting the amount of carbohydrate-containing foods that have the most impact on blood glucose levels.
You can start doing it today by filling half your plate with non-starchy vegetables, one quarter of whole grain or starchy foods, and the remaining quarter with lean protein foods.
Studies show that people tend to eat more when they are served more food, so getting portions under control is really important for managing weight and blood sugar.
Portion control can help you limit the intake of food that may greatly cause your blood sugar levels to spike. To easily understand this method, below is a handy guide to Portion Control:
This system groups foods with similar nutritional value into lists with the goal of helping people eat consistent amounts of nutrients. Each food has approximately the same number of calories, carbohydrate, protein, and fat as the other foods on the same list. Any food on that list can be “exchanged” or traded for any other food on the same list.
Here's a sample Food Exchange list for each food group:
Your dietitian can provide you with a meal plan based on the exchange system, instructing you as to how many exchanges from each food list you have for each meal and snack.
Finding the right method that suits you can be a big help, but for those who are finding it hard to keep up with these methods, meal replacement is a good option.
Meal replacements or MR are nutritionally-balanced food that contains protein, carbohydrates, fat, vitamins and minerals needed to address specific dietary requirements
People with Type 2 Diabetes are advised to take MR as an alternative to or as part of a diabetic management plan, in order to lose weight and improve their body's insulin sensitivity - helping them to control their blood glucose levels and avoid the risk of more complications.3
To remain healthy at home, it is highly recommended to keep your meals planned and your health in check. Follow these methods and start your way to achieve better health.
1Meal Plan Method. Center for Disease Control, Managing Diabetes,
cdc.gov/diabetes/managing/eat-well/meal-plan-method
2The Plate Method for Diabetes. Boston Medical Center, Diabetes,
bmc.org/diabetes/plate-method-diabetes
3Kempf, Kerstin et al. “Individualized Meal Replacement Therapy Improves Clinically Relevant Long-Term Glycemic Control in Poorly Controlled Type 2 Diabetes Patients.” Nutrients vol. 10,8 1022. 4 Aug. 2018, doi:10.3390/nu10081022
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