My Diet, Getting Started
People with diabetes can enjoy the same foods as those who do not have diabetes. Eating a variety of healthy foods in reasonable portions can help manage blood glucose, weight, blood pressure and cholesterol. A healthy meal plan includes foods from all the food groups: vegetables, fruits, whole grains, non-fat dairy products, lean meats such as poultry and fish and heart healthy fats, such as olive oil and nuts.
Meal Planning Made Easy
An easy way to include a variety of foods in your meal plan is to build a healthy plate:
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Fill ½ of your plate with your favorite non-starchy vegetables such as broccoli and carrots
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Place a small portion of lean protein such as grilled chicken on ¼ of your plate
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Select a starch, such as a 1/2 cup black beans for the other ¼ of your plate
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Round out your meal by adding a small piece of fresh fruit and a small glass of low-fat milk or light yogurt
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Prefer pizza? Just substitute two small slices of pizza, preferably topped with vegetables, for the starch and protein on your plate.
Helpful Hints
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Choose a smaller plate to keep calories in control.
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Plan ahead by portioning leftovers of your protein and starch together into single-serving containers. Add fresh, frozen, or canned vegetables to balance out the meal.
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Think color when planning your plate for more visual appeal and nutritional variety.
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Top your baked potato with fat-free cottage cheese instead of sour cream.
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Reduce the amount of sugar when baking by 1/3-1/4. Use more cinnamon or vanilla extract to add sweetness.
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Add grated carrots or zucchini to tomato sauce or meatloaf to boost fiber and nutrients.
“As a busy mom and diabetes educator, I find using the healthy plate method an easy way to plan balanced meals for me and my family. I have also learned to be creative by adding pureed or finely grated vegetables into my favorite dishes to boost their nutritional value. I’ve added pureed beets to meatloaf and finely chopped kale to spaghetti sauce and everyone loved it.” -- Susan Meeke MS, RD, LD, CDE
Finding simple and creative ways to eat healthier – now that’s a simple win!
Article written by: Fit4D Director of Nutrition Susan Meeke, MS, RD, LD, CDE
Sources: American Diabetes Association