How to create a Diabetes Meal Plan

If you have diabetes, planning your meals in advance is a great way to help you manage your blood sugar levels. Whether you plan meals for the entire week or just one day, meal planning can help you eat healthier and prevent you from poor snacking decisions. “Planning your meals and snacks makes it simpler to maintain more stable blood sugar levels while making sure you get the proper nourishment you need,” says David Del Bello MD, a PIH Health Internal Medicine physician.

Here are a few tips to start meal prepping today:

• Consult your physician. Your physician, diabetes educator or registered dietitian can provide you with information about different food options and how they impact your diabetes. You may also be given advice for planning meals around when and how often you take medication or insulin.
• Focus on whole foods instead of processed foods. It’s important to know exactly what's going into your body. Whole foods are often healthier than highly processed foods. Many processed foods have sodium, sugar, or fat that has been added that you might not even be aware you are eating.
• Visualize your plate for easy portion control. When filling your plate, cover half with non-starchy vegetables, such as salad greens, broccoli or asparagus. Then fill one-quarter with lean protein, such as chicken, eggs or fish. The remaining quarter may include higher carb foods, such as starchy vegetables (potatoes, corn or peas), grains (rice, pasta or quinoa), fruit or dairy (yogurt, milk).
• Include a mix of carbohydrates, protein and fat. Carbs on their own, are more likely to spike blood sugar! Slow down how quickly blood sugar rises by adding protein and/or fat into the mix. Fiber also slows digestion so blood sugar doesn’t rise too quickly. Get in the habit of eating veggies first, then protein, followed by starches last. It’ll fill your stomach with fiber and protein that take longer to digest, slowing the breakdown of the starches you eat to keep your post-meal blood sugar steadier.
• Limit added sugar and “bad” fats. Natural sugars, such as in fruit or milk, can be part of a healthy diabetes diet. It’s the added sugars, like those in cereals, cookies, candy and processed foods, that are not your friend. You’ll also want to include healthy fats, like those in olive oil, nuts and salmon. Limit or avoid saturated and trans fats, found in fried and processed foods.

Managing diabetes can be challenging, especially when you are first diagnosed. To schedule an appointment for PIH Health diabetes management and nutrition counseling call 562.967.2740. To learn more about diabetes care at PIH Health, visit PIHHealth.org/diabetes.

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