Meal Planning
Why plan meals?
People with diabetes can feel that eating has become a chore. There
is a lot to think about. Planning meals can help make it easier.
The purpose of meal planning is to help you reach and keep your blood
sugar and weight goals. Some people can reach their goal by spacing
their food intake and limiting portion sizes so they do not need as much
insulin at one time. Others may need a more detailed plan.
Knowing what and when you eat now is the first step in planning hat will
work best for you. Your food diary and blood sugar test log can help
you see what you eat and how it affects your blood sugar.
How do I plan meals?
There are several different ways to plan meals:
- meals and snack method
- no concentrated sweets method
- portion control method
- the plate method.
These different plans will work for different people. You might use
different methods at different times or in different situations.
What is the meals and snacks method?
This works by spacing your food intake throughout the day. This
keeps blood sugar more even. You do this by eating meals and snacks at
set times through the day.
What is the no concentrated sweets method?
Concentrated sweets have a lot of sugar. They raise blood sugar
levels. With this method you eat only very small amounts of any very
sweet food. The rest of the food you eat as normal. This will
work for people who usually have a good blood sugar that goes high with
sweets.
What is the portion control method?
This plan is based on your food diary. If your usual meal pattern
shows that your blood sugar and weight should be improving but it is not,
then you may be eating larger portions than you think. You may need to
measure your portions. See how
portion sizes
have changed at this NIH site.
What is the plate method?
With the plate method you do not need to measure. You fill your
plate with a planned amount of vegetables, starch and meat. Then add a
fruit and/or milk.
Divide your plate into fourths. At breakfast have 1/2 plate for
starches and 1/4 for meat.
At lunch and supper use 1/4 plate for starch, 1/4 for meat and 1/2 for
vegetables
Using a 9 inch plate this should provide about 1,200 - 1,500 calories a
day.
Example.
Are there preplanned menus I can use?
There are some preplanned menu plans available.
How do I know which plan will work for me?
You will need to try out each method to see which works best for you.
Think abut
- your blood sugar goals
- how your diabetes is treated
- who plans and cooks your food
- how much effort you are willing to put forth
- how much structure you like
- what is important to you about food and meal times.
A diabetes meal plan is not a set of rules you must follow, but is a way
to choose the food you eat each day.