Tips for Planning Meals
Diabetes seems to complicate all aspects of eating. The
food you eat will have an impact on your blood sugar. What you
buy at the store affects what you eat. The way the food is
fixed can make a difference in your blood sugar and the amount of calories you
eat.
You can plan your meals and prepare your food in ways that will
help you keep your blood sugar goals. If you have not been the main
person in your family who does the shopping and cooking you will
want to become more involved in those activities.
How will I be able to cook for myself and my family?
The foods in a diabetes meal plan are the same foods your family
eats now, breads and cereals, meat, vegetables, fruit and milk.
You will not have to fix two different meals. You may need to
eat smaller portions. You might want to change the recipe
some. Dishes with lots of sugar can increase your blood sugar.
Gravy and rich sauces have a lot of extra calories and fat.
What are some shopping tips?
Plan your meals. Make a list before you go shopping.
This will help you buy the right foods in the right amounts.
Planning ahead of time will help you save money.
Eat before you shop, do not shop hungry.
Read labels and learn what foods have less sugar, salt and fat.
You can learn by comparing labels from different brands.
How can I save money at the grocery store?
Remember that "dietetic" on the package is often a marketing
ploy. The foods may not have any less calories or sugar or
fat. You will need to read and compare the label.
Use coupons, and watch for items on sale.
Cereals you cook, like oatmeal, usually cost less than dry
breakfast cereals and will have less added sugar.
Dried beans are a good source of protein and have no fat.
Canned soft drinks usually cost more than powdered sugar-free
drink mixes.
Are there any special tips to use when I am cooking?
Cutting down the fat in your meals will cut down the calories.
Some ways to reduce fat are:
- Fry less. When you fry use a non-stick spray. Choose to
bake or broil more food.
- Take the visible fat off the meat before you cook.
- Cook without adding butter or margarine. You can add a
little at the table if you need. Do the same for salad
dressings.
- Try flavoring with seasoning instead of sauces.
- Serve smaller portions of meats and more starches and
vegetables.
Another tip is to do less tasting as you cook. A bite here
and there will add sugar and calories.