What Is The Diabetes Plate Method
If you have diabetes, this method makes eating simple without any calorie- or carb-counting. Start with a 9-inch dinner plate. For meal prepping, fill a plate and then transfer the amounts into a meal prep container. The five steps of the Diabetes Plate Method are as follows:
Step 1. Fill half of your plate with non-starchy vegetables, such as broccoli, cauliflower, spinach or kale.
Step 2. Fill one-quarter of your plate with lean protein foods, such as lean meat, fish or seafood, eggs or plant-based protein like beans or tofu.
Step 3. Fill the final quarter of your plate with carbohydrate foods, such as grains, starchy vegetables, fruit, milk or yogurt.
Step 4. Choose a zero-calorie beverage like water or seltzer.
Step 5. Use healthy fats in small amounts and add them to your plate.
How To Use The Meal Plan
This is a 1600-calorie meal plan that can be adjusted to whatever number of daily calories you choose.
The meal plan has 3 main meals and 2 snacks per day and it tells you how many calories and carbohydrates are in each meal and snack.
If you need to adjust the calories, start by adding or removing a snack. If that isnt enough to reach your calorie goal, adjust the servings of one or more main meals.
Vegetables are included as a separate line for each day but its recommended to split them up so you eat some vegetables with each main meal . Vegetables are also great for grazing on throughout the day to keep hunger at bay.
Vegetables in this plan mean low-carb veggies like salad, broccoli, cucumber, etc. NOT carbs like beans, potatoes, etc. You can see a list of great low-carb veggies at the end of this post.
You can download a day-by-day overview of the meal plan HERE and print it and hang it on your fridge so you always know what to eat next.
Get The Nutrition Facts
The food you eat plays an important role in your diabetes management. A diabetes diagnosis often comes with dietary recommendations that might seem confusing or unrealistic at first. The good news is that you dont have to deal with this alone. And the more you learn, the easier it becomes.
The American Diabetes Association recommends that everyone with diabetes receive individualized medical nutrition therapy . MNT provides you with a diet tailored specifically to your needs.
When meal planning, its particularly important to manage your carbohydrate intake. The ADA recommends you consume:
- 45 to 60 grams of carbs per main meal
- 15 to 30 grams for each snack
Your registered dietitian or certified diabetes educator will work with you to develop your meal plan. Theyll also check in with you over time to monitor your progress and help make adjustments.
The ADAs recommendations are a general guideline for people with diabetes. They certainly wont work for everyone. The other important component is the Glycemic Index of a food. This is a measure of how much a given carbohydrate-containing food raises blood glucose. Some examples of carbohydrates that have a low GI are:
- most fruits and non-starchy vegetables
Not interested in MNT? You can always use the plate method of portion control to help you learn how to balance your meals. This method encourages filling:
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You should know that insulin can help you manage your diabetes and prevent further damage to your kidneys. If youre suffering from diabetes, its important to consult a doctor to make sure that youre a good candidate for the condition. If youre looking for more information, you can read about the various types of diabetes available, as well as how to get a free online health assessment. In many cases, its possible to avoid a doctors visit by doing simple exercises. If youre not familiar with the signs and symptoms of diabetes, you can read online articles about the condition and learn about its treatment.
Meal Prep: Meals For Any Eating Patternby The Diabetes Food Hub Team
Everybody likes getting more for less! How about getting more meals from less recipes? With some strategic meal planning and prepping, you can create several days worth of meals with just a few recipes and one trip to the grocery store. You can even prepare all of the recipes at once and store meals in single serve containers in the fridge for grab-and-go meals all week.
Many people think that living with diabetes means you have to follow a special diabetes diet. The truth is there are lots of different eating patterns that can help you manage your diabetes, and there’s room for almost any food in a healthy meal plan. Eating well with diabetes just requires a little bit of planning and portion control to create well-balanced meals, which is why meal prepping can be very helpful for people with diabetes.You could make any of the following recipes for dinner one night and pack up the leftovers for lunch the next day, or make the recipes on Sunday and pack into grab-and-go containers for lunch throughout the week.
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Diabetic Meal Delivery Services That Make Life So Much Easier
Maintaining healthy blood sugar levels is an important part of managing diabetes. That can sometimes make meal planning and cookingcomplicated. One solution? Using a diabetic meal delivery service. Getting your meals deliveredand being able to see the nutrition label right on the packagehelps take some of the guesswork out of figuring out how many grams of carbs, sugar, protein, and fats youre eating, making it that much easier to manage your blood sugar.
For instance, having protein at each meal helps slow the digestion of carbs and will keep your sugar levels under control, Arévalo says. Its also a good idea to eat snacks that combine protein and carbohydrates in between meals to maintain your blood sugar, she explains. Its a lot to keep track of, and finding recipes, then preparing breakfasts, lunches, snacks, and dinners each day that adhere to all of these guidelines may seem daunting! Thus, diabetic meal delivery services and other meal delivery services that can be tailored to a diabetic-friendly eating style can make it all a little easier.
Now, assuming youve got the go-ahead from your doctor or dietitian, here are 12 diabetic and diabetic-friendly meal delivery services that will make mealtimes a lot easier.
All products featured on SELF are independently selected by our editors. If you buy something through our retail links, we may earn an affiliate commission.
Top Ten Meal Planning Tips
There is not a single meal plan that works for everyone. What we are all striving to achieve is a plan that fits our personal preferences and, most importantly, helps achieve our blood glucose targets as well as maintaining a healthy weight.
It is often thought that planning a healthy meal is difficult to create and expensive. However, with a little bit of pre-planning, healthy meals can be easy to prepare, fit anyones budget and excite the taste buds!
To start you off on your journey to find the meal plan that is right for you, we have compiled our top ten meal preparation tips.
1. Fit a plan to YOUR life! If your weekdays are hectic balancing work and family demands, enlist some help on the weekend and get the whole family making quick, tasty dishes you can eat on the run during the week.
2. Carbohydrate counting or carb counting, is a meal planning technique for managing blood glucose levels that is based on the premise that carbohydrate-containing foods have the greatest effect on blood glucose compared to foods that contain mainly protein or fat.
6. Eat lots of vegetables.
10. Reduce sugar try to reduce your sugar intake.
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Start With 1 To 2 Servings Of Lower
In addition to providing beneficial nutrients like vitamin C, folate and potassium, vegetables bulk up your lunch bowl with fiber. Meals and snacks high in fiber can help you feel fuller longer, and the soluble fiber found in the skin and flesh of many vegetables may help to reduce blood cholesterol.
1 serving = 2 cups raw salad greens, kale or cabbage 1 cup raw cucumber, bell peppers, tomatoes or carrot 1 cup cooked zucchini, cauliflower or broccoli
Add In 1 Serving Of Healthy Fat
Like eating protein, consuming a serving of healthy fat at lunch adds flavor and can help to keep you satisfied. Take advantage of unsaturated fats’ heart-healthy benefits by focusing on sources like olive oil, avocado, walnuts, and seeds like sesame or chia.
1 serving = 2 Tbsp. chia seeds ¼ avocado about 12 walnut halves 1 Tbsp. olive oil
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You Should Take Food As A Medicine So That Later The Drug Should Not Be Taken As Fooddo You Agree
Diabetic Cookbook. Wholesome Meal Prep BREAKFAST, LUNCH, DINNER. Healthy & delicious recipes by Alla Kay, unlike any other. I am featuring 120 delicious recipes, each requiring only pure ingredients and makes them easy and quick.
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There Are Several Options For Diabetes
If you spend your days juggling Zoom meetings, caring for your family, and tackling tasks that focus on anything but self-care, chances are your midday meal has become an afterthought. But if youre managing type 2 diabetes, making a healthy lunch one of your priorities can have a significant effect on your weight and blood sugar level. Whipping up your meal at home is the simplest way to make sure that happens. Plus, eating out for many meals is associated with negative health effects, like a higher body mass index and cholesterol levels, according to a study published in May 2015 in the International Journal of Obesity.
Thankfully, all it takes is a little know-how and these easy recipe ideas to create quick, healthy lunches that are diabetes-friendly.
For starters, think about building your lunch around a lean protein source, such as skinless chicken, tuna, shrimp, beans, or tofu, as the National Institute of Diabetes and Digestive and Kidney Diseases suggests. In general, protein does not raise blood sugar as quickly or as greatly as foods high in sugar or options from the grain group, says , a national spokesperson for the Academy of Nutrition and Dietetics who is based in Baltimore. From that base, Stefanski recommends adding at least 1 to 1½ cups of your favorite nonstarchy vegetable. The American Diabetes Association lists collard greens, broccoli, cauliflower, zucchini, and green beans as diabetes-friendly nonstarchy veggie options.
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Breakfast Anytime: Spinach And Parmesan Egg Muffins
Serving size: 2 muffins
- ¼ cup grated parmesan cheese
- 1 cup frozen spinach, thawed
- Preheat oven to 350 degrees F. Spray muffin tin with non-stick spray.
- Whisk together eggs, spinach, cheese, and pepper in a bowl.
- Pour egg mixture evenly between muffin tins .
- Bake for 20 minutes.
Why its a good choice: The protein in the eggs and the fiber from the veggies will keep you feeling full. Plus, eggs are incredibly easy and fast to cook and this is a perfect example of a meal you can make a big batch of and store the leftovers in the fridge or freezer to grab on the go, says Shalek. This is another adaptable meal where you can use any kind of nonstarchy vegetable you like.
What Is Meal Prep
Meal prep is simply preparing your meals in advance. How far in advance depends on you and your schedule. Some like to meal prep on Sundays before the workweek and others like to prepare for the next day.
You can make anything ahead of time breakfast, lunch, dinner, and snacks. Heres an example of what a menu could look like, but when you create yours, you can add as much or little variability for each day of the week.
|Grilled fruit with whipped cream|
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What Is A Good Meal Plan For People With Diabetes
A good diabetes meal plan is one that provides you with all the healthy nutrition you need while helping you keep your blood sugar level in your target range.
According to the American Diabetes Associations 2019 nutrition guidelines, there are many different ways to create a healthy diabetes meal plan, but there is growing evidence to show that low-carbohydrate eating patterns can benefit people with diabetes and prediabetes.
This plan is what many will consider moderately low carb which means:
- Less than 25 grams of carbohydrates in each meal or snack
- Protein and healthy fats in every meal
- Plenty of fiber to aid digestion and help manage blood sugar levels
- No processed carbohydrates or added sugars
- Limited natural sugars that can cause blood sugar spikes
- Moderate in sodium
Of course, no meal plan will perfectly suit everyone. You may have specific dietary needs or food allergies to take into account or simply like different foods than whats included in this plan. If so, use this plan as a starting point and substitute the meals that dont work for you with something else with similar macronutrients.
Incorporate 1 To 2 Servings Of Lean Protein
Consuming enough protein at lunch may help to minimize blood sugar spikes and increase satiety. To keep saturated fat low, stick with heart-healthy proteins like boneless, skinless chicken breast, tuna or salmon, canned beans and tofu. Keep in mind that most plant-based proteins, like canned beans, contain carbohydrates and will contribute to the total carb count of a meal .
1 serving = 3 oz. chicken or fish 1 egg ½ cup tofu ½ cup edamame ½ cup cooked beans or lentils 2 tablespoons hummus
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Turkey And Sweet Potato Breakfast Hash
If youre not a fan of eggs or cant tolerate them, this turkey and sweet potato breakfast hash recipe may become your go-to high protein breakfast.
Its loaded with healthy ingredients like Brussels sprouts, sweet potato, apple, kale, and herbs, and its packed with protein thanks to the ground turkey.
The hash can be made in large batches and stored in your fridge, so you have a healthy breakfast waiting for you in the morning. Plus, even though its a breakfast recipe, the recipe works perfectly as a filling lunch or dinner.
Meal Prepping Using The Diabetes Plate Method
The next step is to use the Diabetes Plate Method to prep your meals for the week. Below are meal prepping guidelines.
- Choose when to prep: You can choose to prep for one full day or two half days.
- Find recipes for people with diabetes: You can find meal prep recipes in my cookbook Diabetes Create Your Plate Meal Prep Cookbook and also on the American Diabetes Associations website. Make sure the recipes are suitable for people with diabetes.
- Go food shopping: Review recipes carefully so you dont buy an expensive ingredient you already have. Write a shopping list using the flow of the supermarket which helps save trips back and forth for items you forgot. Give yourself about two hours for the food shopping process.
- Prep and cook:Once you have your recipes and ingredients, its time to start cooking. Do your chopping, slicing and dicing first and then work on recipes that take longer to cook. During the cooking time, prepare easier recipes like dressings or snacks.
- Portion and pack: This is essential for a person with diabetes to do in order to ensure that youre getting a well-balanced meal and not over- or under-eating. Pack your containers immediately after you finish cooking your meal.
Below is an easy meal prep recipe from my latest cookbook, along with how to complete the plate or meal prep box according to the Diabetes Plate Method.
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