Keep it simple with diabetes meal planning

A diabetes diagnosis can feel isolating when it comes to diet and food. The truth is, even those with pre-diabetes and non-diabetics would still benefit from an eating pattern and food choices that promote overall good blood glucose control, and therefore the meal plan wouldn’t look much different from my recommendations for someone with diabetes. A common misconception is that a Diabetes Meal Plan should omit carbohydrates/sugar/starches and that there is a list of “No” foods - this simply is not true. We should all definitely focus on incorporating foods that provide high nutritional value to fuel our body and prevent or manage disease, such as whole grains, fruits, vegetables, lean and plant source proteins, and low fat dairy/dairy alternatives. On the other hand, eating should also lead to a feeling of satisfaction and enjoyment, and so foods like cookies, cakes, chips, etc., can also be included in a healthy diet. The key is dosing. We want large frequent doses of the foods that work well in our bodies, and lower infrequent doses of foods that don’t. From a blood sugar control perspective, even a cookie can be included in a meal plan for diabetes control, it just depends on when, how much, and what else you will be eating along with it.

There are several methods that can be used in Diabetes Meal Planning. You may have heard of Carbohydrate Counting, or the Diabetes Exchange System. In this article, we’ll focus on using The Plate Method. All of these methods achieve the same outcome.

The Plate Method is a simple way to control portions and feed the body the right balance it needs of carbohydrate, protein and fat at every meal. It makes use of the five food groups (grains, fruits, vegetables, proteins and dairy) and divides all your daily nutritional needs into appropriate dosing of nutrients into three meals. It is not “low carb” or “high carb,” but rather just the right amount of carb! Within the plate method, you will want to choose slow digesting carbohydrates most often - those that are high fiber, like whole grains, fruits with skins, beans and vegetables. Although carbohydrates increase blood glucose levels after consumption, the fiber will slow down the release into the bloodstream. Additionally, pairing high fiber carbohydrates with healthy sources of fat and protein, like skinless poultry, lean cuts of beef, reduced fat dairy, unsalted nuts, and eggs, will also lead to a blunt in blood glucose spikes. Every one meal should include one serving from 3-4 different food groups. If you envision a 9-inch plate, draw an imaginary line down the middle. Occupy half of the plate with non-starchy vegetables. Separate the other half of the plate into two equal sections, making ¼ of the plate starch, and ¼ of the plate protein. In preparing the foods to put on the plate, be mindful of cooking methods. While healthy fats like oils provide health benefits, we still want to limit the amount we use since they are high-calorie contributors. Using around 1-2 tablespoons per meal would be ideal. If a previous meal that day had higher amounts of fats, like avocado, hummus, and dressing, you may even choose to forego the use of fat in food prep at a later meal to balance out calories for the day.

How do snacks fit in?

Plan to have a snack when two meals are spaced further than 5+ hours apart. For many, this is lunch and dinner, but may be different depending on your schedule and routine. A snack should include 1 carb (preferably high fiber) and 1 protein source. Ideally, this may be 1 cheese stick + 1 pear. But if you wish to enjoy a cookie, for example, stick to 1 small cookie and balance it out with a plain greek yogurt for protein.

Example Scenarios using The Plate Method

At a backyard BBQ – fill ½ the plate with tossed salad and dressing, choose 1 burger OR 2 hot dogs OR grilled chicken as your protein. You can count 1 bun as the starch, OR you can skip the bun and instead go for 2/3 cup fruit salad or corn on the cob.

At an Italian restaurant – skip the bread served before meals and instead opt for a tossed salad. Order a protein main dish, like broiled salmon, shrimp fra diavlo, or chicken marsala. Ask for the pasta on the side and limit your pasta consumption to the size of your fist or smaller. If you LOVE the fresh bread served here, than count that as your starch, and instead ask for veggies instead of pasta with your main entrée.

Out for brunch – fill ¼ of your plate with the veggie frittata, ¼ of your plate with whole wheat toast, and ½ your plate with tossed greens and dressing.

Additional Tips

-Choose whole grain products (cereal, oatmeal, granola bars, crackers, etc.) with at least 3g fiber/serving and no more than 8g sugar/serving.

-Choose plain yogurt, or low sugar yogurt varieties.

-Replace refined flour products like white bread, pancakes, and rice with whole grain, higher fiber counterparts such as whole wheat bread/flour, brown rice, quinoa, farro, and oats.

-Stock up on non-starchy vegetables, both fresh and frozen, and try to incorporate them at everymeal, or at least two meals per day.

-Choose fruit with skin, and if having as a snack, don’t eat alone- always pair with a source of protein such as 1 tbsp peanut butter or 1 part skim cheese stick.

-Maintaining a healthy weight (or achieving weight loss), and regular exercise are both vital in diabetes management and prevention. Additionally, one may benefit from medication or insulin as determined by a physician or endocrinologist.  

Sample Meal Plan for Diabetes Management

Breakfast:

• 1/3 cup dry oats

• Cooked in 8oz low fat milk

• 2/3 cup sliced strawberries

• ¼ cup nut and seed mix unsalted

• 1 tbsp shaved coconut

Lunch:

• 2/3 cup cooked quinoa

• ¾ cup cooked lentils

• 1/3 cup diced red onion

• ½ cup diced tomatoes

• ½ cup diced cucumbers

• 1 cup baby spinach

• 1 tbsp olive oil

• 2 tbsp. red wine vinegar

• 2 tbsp fresh parsley

Snack:

• 1 apple, cored, sliced

• 2 tbsp peanut butter

• Sprinkled cinnamon

Dinner:

• 4oz grilled chicken seasoned with rosemary and lemon juice

• 2/3 cup brown rice cooked in low sodium chicken broth

• 1.4 cups steamed spinach and grilled zucchini with 1 tbsp olive oil drizzled

Learn More

For additional learning, including an interactive Plate Method Meal Planning Tool, visit http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/.

For sample Plate Method lunch and dinners, visit http://www.diabeticlivingonline.com/food-to-eat/what-to-eat/23-easy-plate-method-dinners.

Meet with a Registered Dietitian-Nutritionist for help with diabetes management, meal planning, and meeting nutrition goals. Find an RDN