This includes your gender, current weight and your dietary preferences, as well as how changes to your weight will affect your diabetes management. If you’re choosing to follow a meal plan to lose weight, there are many factors to think about before you begin. You’ll need to consider how the meal plan compares to your current eating patterns as well as your lifestyle. So, think about how the meal plan would fit in with your daily life and diabetes management. The best meal plan for you is the one you know you can stick to. You’ll be less stressed from being organised – meal planning is ideal for anyone, but can be especially helpful if you have a busy lifestyle.Meal planning saves time – you won’t need to make multiple trips to the supermarket, and you won’t need to think about what to have for dinner each day.It reduces food waste – as you’ll only buy what you need for the week, you’ll be less likely to throw away food that’s gone past its use-by date.It helps save you money – if you know what you’re having in advance, you won’t be tempted to choose a takeaway as an easier option.Achieving and maintaining a healthy weight can help to reduce your risk.Īs well as helping you to lose weight, or maintain a healthy weight, meal planning is a great option for the following reasons: More benefits to following a meal planĪs well as being beneficial to people living with type 1, type 2, or other types of diabetes, you might also like to follow a meal plan if you’ve found out you’re at risk of type 2 diabetes. The meals and portion sizes suggested are suitable for all adults who wish to eat a healthier, more balanced diet. There’s no such thing as a set ‘diabetic diet’ plan, and everyone’s goals are different. Your healthcare professional can also refer you to a dietitian to help you. We recommend you speak with your healthcare professional to record these measurements before starting the meal plan, agree your own individual targets, and set reminders to monitor your progress. Keeping these measurements in the desirable range reduces your risk of diabetes-related complications. But how do you know which one is right for you?įollowing our meal plans could support you towards managing your glucose, blood pressure, cholesterol and weight. And bingeing later to make up for a missed meal can cause a high blood sugar spike.We have 12 meal plans to choose from, all aimed at different nutritional values and goals. Skipping meals can lead to low blood sugar. Eating regular meals and snacks helps stabilize your blood sugar. Plan for regular, balanced meals and snacks.In general, 30 to 45 grams of carbs per meal is suggested. You should work with a registered dietitian and diabetes educator to help you navigate how many carbs to eat with meals. Each person will have a different amount of carbohydrate allotment based on their personal needs. Foods that contain carbohydrates should be spread out throughout the day. The grams of sugar are calculated into the total grams of carbohydrate. When looking at a food label, focus on the total grams of carbohydrate. Spread out carbohydrates evenly over the day.Make sure canned fruit is its own fruit juice and canned vegetables are labeled with no added salt if you need to watch your sodium intake. Examples of whole foods include fresh, frozen or canned produce. Choose whole foods over highly processed foods.Choose whole grains that are higher in fiber than refined grains like oatmeal, whole grain pasta, wild rice and quinoa. Healthy carbs include whole grains and yogurt. Green beans, broccoli, cauliflower and leafy greens are examples of low-carb veggies. The plate method is a simple, visual way to make sure you get enough non-starchy vegetables and lean protein while limiting the amount of higher-carb foods you eat. Make half your plate full of non-starchy vegetables, one-quarter with lean protein and one quarter carbs. Having lean protein at each meal will help slow down the digestion of the meal, including the carbohydrate eaten, and will help you feel satisfied for longer. Foods that contain fiber are plant based (fruits, vegetables, whole grains, beans, lentils, nuts, seeds and nut butter). Pick foods that are high in fiber to help blunt rises in blood sugar. Fiber is the undigestible portion of carbohydrate.
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