A good meal plan will help you get the right nutrients while keeping your blood sugar levels at the target range. It should focus on whole foods, like nonstarchy vegetables and lean protein, rather than processed foods. We know healthy eating is key to help manage diabetes, but that doesn't make it easy. Our free nutrition guide is here to help. Sign up and receive your free copy! Carbohydrate counting accuracy and blood glucose variability in adults with type 1 diabetes. Diabetes Res Clin Pract.
A critical review of low-carbohydrate diets in people with Type 2 diabetes. Diabet Med. Big breakfast rich in protein and fat improves glycemic control in type 2 diabetics. Obesity Silver Spring. Int J Mol Sci. Centers for Disease Control and Prevention. Diabetes: Carb counting.
Updated August 10, Diabetes meal planning. Updated March 11, Actively scan device characteristics for identification. Use precise geolocation data. Select personalised content. Create a personalised content profile. Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights.
To make it a complete meal, top with grilled chicken or shrimp. We love the crunch from sliced cucumber and jicama in these savory chicken lettuce wraps. Serve with the simple peanut sauce for an easy dinner recipe that will impress kids and adults alike.
A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead. Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish.
Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal.
Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer. These vegan sweet potato-black bean burgers spiced with curry powder are easy to make. Blending the mixture with your hands gives you a soft, uniform texture then the outside gets crispy by cooking in a cast-iron pan. To make this recipe gluten-free too, use gluten-free oats and serve the patty in a lettuce wrap, omitting the bun.
Who says a meatless meal isn't filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies. Let your slow cooker work--while you're at work! Full of potatoes, hominy, green chiles, and chunks of pork sirloin, this filling stew recipe takes just 25 minutes to prepare in the morning.
Trapanese pesto is the Sicilian version of the sauce that uses tomatoes and almonds instead of pine nuts. This savory pesto sauce coats low-carb zucchini noodles and heart-healthy seared salmon to create an absolutely delicious pasta dinner. In this healthy stuffed peppers recipe, a delicious jambalaya filling of chicken and Cajun spices gets baked inside of bell peppers.
Traditional jambalaya is made with green bell peppers, but you can use green, yellow, or orange peppers or a mix for this dish. Look for bell peppers with even bottoms, so that they stand upright on their own. Foods high in fiber include:. Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease.
Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:.
Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.
You may use a few different approaches to create a diabetes diet to help you keep your blood glucose level within a normal range. With a dietitian's help, you may find that one or a combination of the following methods works for you:. The American Diabetes Association offers a simple method of meal planning. In essence, it focuses on eating more vegetables. Follow these steps when preparing your plate:. Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level.
To help control your blood sugar, you may need to learn to calculate the amount of carbohydrates you are eating so that you can adjust the dose of insulin accordingly. It's important to keep track of the amount of carbohydrates in each meal or snack.
A dietitian can teach you how to measure food portions and become an educated reader of food labels. He or she can also teach you how to pay special attention to serving size and carbohydrate content. If you're taking insulin, a dietitian can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.
A dietitian may recommend you choose specific foods to help you plan meals and snacks. You can choose a number of foods from lists including categories such as carbohydrates, proteins and fats. One serving in a category is called a "choice. For example, the starch, fruits and milk list includes choices that are 12 to 15 grams of carbohydrates. Some people who have diabetes use the glycemic index to select foods, especially carbohydrates.
This method ranks carbohydrate-containing foods based on their effect on blood glucose levels. Talk with your dietitian about whether this method might work for you. When planning meals, take into account your size and activity level. The following menu is tailored for someone who needs 1, to 1, calories a day. Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications.
And if you need to lose weight, you can tailor it to your specific goals. Aside from managing your diabetes, a diabetes diet offers other benefits, too. Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer.
And consuming low-fat dairy products can reduce your risk of low bone mass in the future. If you have diabetes, it's important that you partner with your doctor and dietitian to create an eating plan that works for you. Use healthy foods, portion control and scheduling to manage your blood glucose level.
If you stray from your prescribed diet, you run the risk of fluctuating blood sugar levels and more-serious complications. There is a problem with information submitted for this request. Learn some positive self-talk strategies that will keep you in the right frame of mind. Get self-talk tips. Eating Tips Before and After Exercise Discover a few basic tips on what and when to eat before and after exercise—and what to consider if you take diabetes medications like insulin.
Get more workout eating tips. More on Mental Health. Sometimes fitness success is just about finding the activities you love and sticking with them.
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