Diabetes is on the rise, however, most cases are preventable and some can even be reversed. A healthy eating plan will not only boost your energy or improve your mood, but it can also help prevent the severity of diabetes.

A diabetes meal plan is a guide which helps you to know how much and what choices of food are enough for you to have at meals and snack times. A perfect meal plan should fit in with your life routines and eating habits. Some meal planning tools might include:

  • The plate method;
  • Carb counting;
  • Glycemic index.


The right meal plan will not only help you improve your blood glucose level, blood pressure, and cholesterol numbers, but it will also help keep your weight under control. People having diabetes need to be extremely careful that their food is balanced with insulin/oral medications and physical activities to help manage their blood glucose levels. While physical activity plays an important role, what you eat has the biggest impact on weight loss and controlling diabetes. You just need to pay attention to some of your food choices, most notably the carbohydrates and fats you eat.

Meal planning tools

Below here are some useful meal planning methods, you may find one or a combination of the following which will be suitable for you:

#1 The plate method

The American Diabetes Association generates a simple seven-step method of meal planning. In fact, it focuses on having more vegetables. Fill one-half of your meal plate with nonstarchy vegetables, such as carrots, spinach, and tomatoes, then fill one-quarter with a protein ingredient, such as tuna or lean pork. Finally, fill the last quarter with a whole-grain item or starchy food. You can also add a serving of fruits or dairy products, and a glass of water or unsweetened tea or coffee.

#2 Carb counting

Carbohydrates have the greatest impact on your blood glucose level as they break down into glucose. In order to help control your blood sugar level, try to eat the same amount of carbohydrates each day, at a regular period, especially if you take diabetes medications or insulin. A dietitian/nutritionist can help you learn how to measure food portions, paying special attention to serving size and carbohydrate content, thus become an educated reader of food labels. If you are taking insulin or other oral medications, a dietitian/nutritionist can teach you how to calculate the amount of carbohydrates in each meal, then adjust your insulin dose appropriately.

#3 Glycemic index

The glycemic index will rate the carbohydrate-containing foods based on their consequences on blood glucose levels. Some people who have diabetes use this method to consider choosing foods, specifically carbohydrates. Seek for nutritional advice whether this method might work for you.

Creating a healthy eating plan might sound like a lot of work, but your medical professional or a dietician/nutritionist can help you to sort it out. When you make healthy food choices, not only will you improve your overall health, but you can also prevent diabetes complications such as heart disease or nephropathy.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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