Meal Planning Tips

A meal plan tells you how many carbohydrate servings to eat at your meals and snacks.

  • Men should eat 2-5 carbohydrate servings at each meal (30-75 grams)
  • Women should eat 2-4 carbohydrate servings at each meal (30-60 grams)
  • Snacks should be limited to 1-2 carbohydrate servings (15-30 grams)

Some Helpful Tips:

  • Check your blood glucose level regularly. It can tell you if you need to adjust the amount of carbohydrates you are eating, or the timing of when you eat carbohydrates.
  • Space carbohydrate containing meals at least 3 hours apart.
  • Eat foods that have fiber, such as whole grains, legumes, and fresh fruits and vegetables.
  • Limit your intake of sodium, including limiting salty snacks.
  • Choose low-fat sources of protein, such as lean beef, lean pork, chicken, fish, low-fat cheese, or vegetarian foods like soy.
  • Eat some healthy fats, such as olive oil, canola oil, and nuts.
  • Limit intake of saturated fat. These unhealthy fats are found in butter, cream, and high-fat meats, such as bacon and sausage.
  • Eat very little or no trans fats. These unhealthy fats are found in all foods that list “partially hydrogenated” oil as an ingredient.

Diabetes Nutrition Video Resources

 Steaming
 
 Knife Skills
 
 Grilling
 
 Roasting

 

Why Is Carbohydrate Counting Important?

  • Counting carbohydrate servings may help you to control your blood glucose level so that you feel better.
  • Carbohydrates make your blood sugar levels rise, and should be eaten in the correct amount. They should also be spaced out throughout the day.
  • The balance between the carbohydrates you eat and insulin determines what your blood glucose level will be after eating.
  • Carbohydrate counting can also help you plan your meals.

Which Foods Have Carbohydrates?

  • A carbohydrate is anything ‘starchy’ or ‘sugary.’ These foods should be monitored throughout the day. Foods with carbohydrates include:
  • Breads, crackers, and cereals.
  • Pasta, rice, and grains.
  • Starchy vegetables, such as potatoes, squash, corn, and peas.
  • Beans and legumes.
  • Milk, soy milk, and yogurt.
  • Fruits and fruit juices.
  • Sweets, such as cakes, cookies, ice cream, jam, and jelly.

Source: American Dietetic Association, eatright.org

Resources & Recipes