Why plan meals
A meal plan is your guide to when, what and how much to eat, so you get the nutrition you need while keeping blood sugar on target. A good plan fits your goals, tastes and lifestyle and any medicines you take, and it:
- includes more nonstarchy vegetables, such as broccoli, spinach and green beans;
- includes fewer added sugars and refined grains such as white bread, rice and pasta;
- favors whole foods over highly processed foods where possible.
Carbs and blood sugar: carbohydrates raise blood sugar. How fast depends on the food and what you eat with it — fruit juice raises it faster than whole fruit, and eating carbs with protein, fat or fiber slows the rise. Plan regular, balanced meals to avoid high or low blood sugar; eating about the same amount of carbs at each meal can help.
Counting carbs
Tracking and limiting the carbs at each meal helps manage blood sugar. Ask your doctor or a registered dietitian how many to aim for, then use this list of carb foods and serving sizes. More on carb counting.
The plate method
It's easy to eat more than you need without noticing. Use a 9-inch dinner plate — about the length of a business envelope:
- half: nonstarchy vegetables, such as salad, green beans and broccoli;
- a quarter: lean protein, such as chicken, beans, tofu or eggs;
- a quarter: carb foods — grains, starchy vegetables (potatoes, peas), rice, pasta, beans, fruit and yogurt; a cup of milk counts too.
Drink water or a low-calorie drink such as unsweetened iced tea.
The plate method balances vegetables, protein and carbs. CDC graphic.
Portions and servings
A portion is what you choose to eat at one time; a serving is a set amount, such as one slice of bread or 8 ounces (1 cup) of milk. Restaurant portions have grown a lot — one entrée can equal 3 or 4 servings — and people eat more when served more, so keeping portions in check matters for weight and blood sugar.
- Eating out: ask for half your meal to be packed to go.
- At home: measure snacks instead of eating from the bag, and keep serving bowls off the table.
A "handy" guide to estimating portions:
| Amount | Hand measure |
|---|---|
| 3 ounces of meat, fish or poultry | palm (no fingers) |
| 1 ounce of cheese or meat | thumb, tip to base |
| 1 cup or 1 medium fruit | fist |
| 1–2 ounces of nuts or pretzels | cupped hand |
| 1 tablespoon | thumb tip, to the first joint |
| 1 teaspoon | fingertip, to the first joint |
Estimating portions with your hand. CDC graphic.
Getting help
CDC's recipe booklet can help you plan healthy meals. Planning around your health, tastes, budget and schedule can be hard, so ask your doctor for a referral to diabetes self-management education and support, where a diabetes educator helps you build a plan just for you — or find a program near you.
Sources
Based on "Diabetes Meal Planning," Centers for Disease Control and Prevention; a work of the United States government in the public domain.
Licence: CC0 1.0 (public domain) · Adapted from www.cdc.gov
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